In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Causes High Blood Pressure?Lower Your Blood PressureFood Shopping TipsHealthy FoodsMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
What Causes High Blood Pressure?
Lower Your Blood Pressure
Food Shopping Tips
Healthy Foods
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
If weight loss is already a goal, losing weight can positively improve blood pressure, so we set this plan at 1,500 calories, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
It’s difficult to say what causes high blood pressure—also known as hypertension—but it’s likely there are a few factors at play. According to theNational Institutes of Health, genetics and family history, a sedentary lifestyle, a diet that’s particularly high in sodium and a diet low in fruits and vegetables can all play a role in raising blood pressure.
Ali Redmond
How to Lower High Blood Pressure
While we can’t control our genetics, we can increase our exercise and change up our diets to support a healthy heart. Aim for a brisk walk, or any other form of cardio exercise, for at least 30 minutes most days of the week to help improve your heart health and lower your blood pressure.
Research also shows that strength training can be good for your blood pressure, too. For example, a 2023 review inNature Scientific Reportssuggests that moderate to vigorous intensity strength training two or three days a week is a good strategy to decrease blood pressure in people who already have hypertension.
9 Natural & Effective Ways to Lower Blood Pressure, According to Health Experts
How to Shop for Foods to Lower High Blood Pressure
When you’re shopping forfoods to lower your blood pressure, there are a few key steps that can make a difference. While you may have heard the common advice to shop the perimeter of the store, it’s important to know that there are many healthy foods for high blood pressure located in the inner aisles. Low-sodium canned beans, dried beans and whole grains, like quinoa and brown rice, are all in the inner aisles. You’ll findfrozen fruits and vegetablesin the inner aisles, which are just as healthy as fresh and a great option to include on your shopping list.
Healthy Foods for High Blood Pressure
Aim for foods rich in potassium, magnesium and calcium to lower your blood pressure.
How to Meal-Prep Your Week of Meals
Breakfast (309 calories)
A.M. Snack (131 calories)
Lunch (455 calories)
P.M. Snack (62 calories)
Dinner (522 calories)
Daily Totals:1,479 calories, 55 g protein, 166 g carbohydrates, 39 g fiber, 75 g fat, 14 g saturated fat, 3,525 mg potassium, 875 mg sodium
To Make it 2,000 Calories:Increase to 4 Tbsp. chopped walnuts at breakfast plus add 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1/3 cup dried walnut halves to P.M. snack.
A.M. Snack (148 calories)
Lunch (381 calories)
P.M. Snack (186 calories)
Dinner (485 calories)
Daily Totals:1,509 calories, 85 g protein, 144 g carbohydrates, 36 g fiber, 74 g fat, 10 g saturated fat, 3,569 mg potassium, 1,186 mg sodium
To Make it 2,000 Calories:Increase to 2 servingsOld-Fashioned Oatmealat breakfast, add 1 slice wheat toast with 1 Tbsp. almond butter to A.M. snack and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.
Breakfast (278 calories)
A.M. Snack (72 calories)
P.M. Snack (321 calories)
Dinner (440 calories)
Daily Totals:1,492 calories, 76 g protein, 153 g carbohydrates, 31 g fiber, 73 g fat, 9 g saturated fat, 3,553 mg potassium, 1,175 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast and 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (318 calories)
P.M. Snack (84 calories)
Dinner (429 calories)
Meal-Prep Tip:To prepare for dinner tomorrow, soak 1 pound dried cannellini beans in water overnight and gather all ingredients so you’re able to start the slow-cooker on low for 7-8 hours in the morning to have theSlow-Cooker Chicken & White Bean Stewready in time for dinner.
Daily Totals:1,490 calories, 83 g protein, 149 g carbohydrates, 35 g fiber, 71 g fat, 11 g saturated fat, 3,520 mg potassium, 754 mg sodium
To Make it 2,000 Calories:Add 1 medium orange to lunch, 1/3 cup dry-roasted unsalted almonds P.M. snack and 1 servingEverything Bagel Avocado Toastto dinner.
P.M. Snack (8 calories)
Dinner (493 calories)
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Chicken & White Bean Stewto have for lunch on Days 6 and 7.
Daily Totals:1,509 calories, 78 g protein, 170 g carbohydrates, 55 g fiber, 65 g fat, 10 g saturated fat, 3,721 mg potassium, 935 mg sodium
To Make it 2,000 Calories:Increase to 4 Tbsp. chopped walnuts at breakfast, increase to 3 Tbsp. almond butter at A.M. snack, increase to 1 cup sliced cucumber and add 1/4 cup hummus to P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (90 calories)
Lunch (493 calories)
P.M. Snack (116 calories)
Dinner (536 calories)
Daily Totals:1,513 calories, 108 g protein, 158 g carbohydrates, 44 g fiber, 54 g fat, 12 g saturated fat, 3,550 mg potassium, 1,029 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 2 Tbsp. almond butter to P.M. snack.
P.M. Snack (121 calories)
Daily Totals:1,484 calories, 86 g protein, 189 g carbohydrates, 53 g fiber, 51 g fat, 9 g saturated fat, 3,507 mg potassium, 1,247 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 2 1/2 Tbsp. almond butter to P.M. snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
