Your 7-Day Meal Plan for Managing High Blood Pressure
Managing high blood pressure can feel challenging, but it doesn’t have to be! A thoughtful, balanced meal plan can help reduce blood pressure and support weight loss goals while still allowing you to enjoy delicious, satisfying meals. In this guide, you’ll find a 7-day meal plan crafted to help you manage high blood pressure.
*The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding High Blood Pressure and the Role of Diet
What is High Blood Pressure and How is it Impacted by Diet?
Blood pressure is the pressure of blood against the walls of your arteries as blood moves through your body. High blood pressure (hypertension) is blood pressure that is higher than normal. A normal blood pressure level is less than 120/80 mmHg.
Blood pressure levels are composed of two numbers: Systolic and Diastolic blood pressure. The American College of Cardiology and the American Heart Association established guidelines for diagnosing high blood pressure. Based on their consensus, hypertension is a systolic blood pressure of 130 mmHg or higher and a diastolic blood pressure of 80 mmHg or higher.
It is normal for blood pressure to fluctuate throughout the day, depending on your activities. A high blood pressure diagnosis occurs when blood pressure is consistently above normal. Your healthcare provider will diagnose high blood pressure. Having high blood pressure increases the risk of heart disease, heart attack, and stroke.
A diet high in sodium, saturated fat, refined grains, and added sugar increases the risk of developing high blood pressure. Conversely, reducing these foods and prioritizing fruits, vegetables, whole grains, and lean proteins can help prevent and manage high blood pressure. It is possible to prevent and manage high blood pressure with diet. Weight loss also influences blood pressure, reducing hypertension.
An Overview of the DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It prioritizes fruits, vegetables, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. The DASH eating plan is rich in fiber and essential minerals like calcium, magnesium, and potassium.
Alternatively, the DASH diet limits saturated fats, red meat, sodium, sweets, added sugars, and sugar-sweetened beverages.
The DASH diet recommends limiting sodium (salt). There are two options: Restricting sodium to 2,300 mg or 1,500 mg per day. The American Heart Association encourages limiting salt to 1,500 mg per day for improving blood pressure and heart health. Salt causes your body to retain fluids, which can increase blood volume and raise blood pressure.
Key Dietary Changes to Lower Blood Pressure
Diets rich in the following nutrients help with lowering blood pressure:
Fruits
Vegetables
Whole grains
Low-fat or fat-free dairy products
Skinless poultry and fish
Nuts and legumes
Natural soy foods like tofu, tempeh, soybeans, and edamame
Non-tropical oils like safflower, sunflower, canola, olive, and vegetable oils
It is essential to reduce your intake of the following foods to manage blood pressure:
Saturated and trans fats
Alcohol
Sodium (salt)
Fatty and processed meats like sausages, hot dogs, salami, and deli meats
Foods with added sugar, including sugar-sweetened beverages and candy
It is unclear how the DASH diet lowers blood pressure. Nutrients in the DASH diet may interact with the body’s own system for regulating blood pressure. Additionally, the eating pattern is rich in essential minerals like potassium, calcium, and magnesium, which play a role in blood pressure regulation.
Your 7-Day Meal Plan for Managing High Blood Pressure
Managing high blood pressure can feel challenging, but it doesn’t have to be! A thoughtful, balanced meal plan can help reduce blood pressure and support weight loss goals while still allowing you to enjoy delicious, satisfying meals. In this guide, you’ll find a 7-day meal plan crafted to help you manage high blood pressure.
*The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding High Blood Pressure and the Role of Diet
What is High Blood Pressure and How is it Impacted by Diet?
Blood pressure is the pressure of blood against the walls of your arteries as blood moves through your body. High blood pressure (hypertension) is blood pressure that is higher than normal. A normal blood pressure level is less than 120/80 mmHg.
Blood pressure levels are composed of two numbers: Systolic and Diastolic blood pressure. The American College of Cardiology and the American Heart Association established guidelines for diagnosing high blood pressure. Based on their consensus, hypertension is a systolic blood pressure of 130 mmHg or higher and a diastolic blood pressure of 80 mmHg or higher.
It is normal for blood pressure to fluctuate throughout the day, depending on your activities. A high blood pressure diagnosis occurs when blood pressure is consistently above normal. Your healthcare provider will diagnose high blood pressure. Having high blood pressure increases the risk of heart disease, heart attack, and stroke.
A diet high in sodium, saturated fat, refined grains, and added sugar increases the risk of developing high blood pressure. Conversely, reducing these foods and prioritizing fruits, vegetables, whole grains, and lean proteins can help prevent and manage high blood pressure. It is possible to prevent and manage high blood pressure with diet. Weight loss also influences blood pressure, reducing hypertension.
An Overview of the DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It prioritizes fruits, vegetables, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. The DASH eating plan is rich in fiber and essential minerals like calcium, magnesium, and potassium.
Alternatively, the DASH diet limits saturated fats, red meat, sodium, sweets, added sugars, and sugar-sweetened beverages.
The DASH diet recommends limiting sodium (salt). There are two options: Restricting sodium to 2,300 mg or 1,500 mg per day. The American Heart Association encourages limiting salt to 1,500 mg per day for improving blood pressure and heart health. Salt causes your body to retain fluids, which can increase blood volume and raise blood pressure.
Key Dietary Changes to Lower Blood Pressure
Diets rich in the following nutrients help with lowering blood pressure:
Fruits
Vegetables
Whole grains
Low-fat or fat-free dairy products
Skinless poultry and fish
Nuts and legumes
Natural soy foods like tofu, tempeh, soybeans, and edamame
Non-tropical oils like safflower, sunflower, canola, olive, and vegetable oils
It is essential to reduce your intake of the following foods to manage blood pressure:
Saturated and trans fats
Alcohol
Sodium (salt)
Fatty and processed meats like sausages, hot dogs, salami, and deli meats
Foods with added sugar, including sugar-sweetened beverages and candy
It is unclear how the DASH diet lowers blood pressure. Nutrients in the DASH diet may interact with the body’s own system for regulating blood pressure. Additionally, the eating pattern is rich in essential minerals like potassium, calcium, and magnesium, which play a role in blood pressure regulation.
Your 7-Day Meal Plan for Managing High Blood Pressure
Managing high blood pressure can feel challenging, but it doesn’t have to be! A thoughtful, balanced meal plan can help reduce blood pressure and support weight loss goals while still allowing you to enjoy delicious, satisfying meals. In this guide, you’ll find a 7-day meal plan crafted to help you manage high blood pressure.
*The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding High Blood Pressure and the Role of Diet
What is High Blood Pressure and How is it Impacted by Diet?
Blood pressure is the pressure of blood against the walls of your arteries as blood moves through your body. High blood pressure (hypertension) is blood pressure that is higher than normal. A normal blood pressure level is less than 120/80 mmHg.
Blood pressure levels are composed of two numbers: Systolic and Diastolic blood pressure. The American College of Cardiology and the American Heart Association established guidelines for diagnosing high blood pressure. Based on their consensus, hypertension is a systolic blood pressure of 130 mmHg or higher and a diastolic blood pressure of 80 mmHg or higher.
It is normal for blood pressure to fluctuate throughout the day, depending on your activities. A high blood pressure diagnosis occurs when blood pressure is consistently above normal. Your healthcare provider will diagnose high blood pressure. Having high blood pressure increases the risk of heart disease, heart attack, and stroke.
A diet high in sodium, saturated fat, refined grains, and added sugar increases the risk of developing high blood pressure. Conversely, reducing these foods and prioritizing fruits, vegetables, whole grains, and lean proteins can help prevent and manage high blood pressure. It is possible to prevent and manage high blood pressure with diet. Weight loss also influences blood pressure, reducing hypertension.
An Overview of the DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It prioritizes fruits, vegetables, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. The DASH eating plan is rich in fiber and essential minerals like calcium, magnesium, and potassium.
Alternatively, the DASH diet limits saturated fats, red meat, sodium, sweets, added sugars, and sugar-sweetened beverages.
The DASH diet recommends limiting sodium (salt). There are two options: Restricting sodium to 2,300 mg or 1,500 mg per day. The American Heart Association encourages limiting salt to 1,500 mg per day for improving blood pressure and heart health. Salt causes your body to retain fluids, which can increase blood volume and raise blood pressure.
Key Dietary Changes to Lower Blood Pressure
Diets rich in the following nutrients help with lowering blood pressure:
Fruits
Vegetables
Whole grains
Low-fat or fat-free dairy products
Skinless poultry and fish
Nuts and legumes
Natural soy foods like tofu, tempeh, soybeans, and edamame
Non-tropical oils like safflower, sunflower, canola, olive, and vegetable oils
It is essential to reduce your intake of the following foods to manage blood pressure:
Saturated and trans fats
Alcohol
Sodium (salt)
Fatty and processed meats like sausages, hot dogs, salami, and deli meats
Foods with added sugar, including sugar-sweetened beverages and candy
It is unclear how the DASH diet lowers blood pressure. Nutrients in the DASH diet may interact with the body’s own system for regulating blood pressure. Additionally, the eating pattern is rich in essential minerals like potassium, calcium, and magnesium, which play a role in blood pressure regulation.
Your 7-Day Meal Plan for Managing High Blood Pressure
Managing high blood pressure can feel challenging, but it doesn’t have to be! A thoughtful, balanced meal plan can help reduce blood pressure and support weight loss goals while still allowing you to enjoy delicious, satisfying meals. In this guide, you’ll find a 7-day meal plan crafted to help you manage high blood pressure.
*The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding High Blood Pressure and the Role of Diet
What is High Blood Pressure and How is it Impacted by Diet?
Blood pressure is the pressure of blood against the walls of your arteries as blood moves through your body. High blood pressure (hypertension) is blood pressure that is higher than normal. A normal blood pressure level is less than 120/80 mmHg.
Blood pressure levels are composed of two numbers: Systolic and Diastolic blood pressure. The American College of Cardiology and the American Heart Association established guidelines for diagnosing high blood pressure. Based on their consensus, hypertension is a systolic blood pressure of 130 mmHg or higher and a diastolic blood pressure of 80 mmHg or higher.
It is normal for blood pressure to fluctuate throughout the day, depending on your activities. A high blood pressure diagnosis occurs when blood pressure is consistently above normal. Your healthcare provider will diagnose high blood pressure. Having high blood pressure increases the risk of heart disease, heart attack, and stroke.
A diet high in sodium, saturated fat, refined grains, and added sugar increases the risk of developing high blood pressure. Conversely, reducing these foods and prioritizing fruits, vegetables, whole grains, and lean proteins can help prevent and manage high blood pressure. It is possible to prevent and manage high blood pressure with diet. Weight loss also influences blood pressure, reducing hypertension.
An Overview of the DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It prioritizes fruits, vegetables, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. The DASH eating plan is rich in fiber and essential minerals like calcium, magnesium, and potassium.
Alternatively, the DASH diet limits saturated fats, red meat, sodium, sweets, added sugars, and sugar-sweetened beverages.
The DASH diet recommends limiting sodium (salt). There are two options: Restricting sodium to 2,300 mg or 1,500 mg per day. The American Heart Association encourages limiting salt to 1,500 mg per day for improving blood pressure and heart health. Salt causes your body to retain fluids, which can increase blood volume and raise blood pressure.
Key Dietary Changes to Lower Blood Pressure
Diets rich in the following nutrients help with lowering blood pressure:
Fruits
Vegetables
Whole grains
Low-fat or fat-free dairy products
Skinless poultry and fish
Nuts and legumes
Natural soy foods like tofu, tempeh, soybeans, and edamame
Non-tropical oils like safflower, sunflower, canola, olive, and vegetable oils
It is essential to reduce your intake of the following foods to manage blood pressure:
Saturated and trans fats
Alcohol
Sodium (salt)
Fatty and processed meats like sausages, hot dogs, salami, and deli meats
Foods with added sugar, including sugar-sweetened beverages and candy
It is unclear how the DASH diet lowers blood pressure. Nutrients in the DASH diet may interact with the body’s own system for regulating blood pressure. Additionally, the eating pattern is rich in essential minerals like potassium, calcium, and magnesium, which play a role in blood pressure regulation.
Your 7-Day Meal Plan for Managing High Blood Pressure
Managing high blood pressure can feel challenging, but it doesn’t have to be! A thoughtful, balanced meal plan can help reduce blood pressure and support weight loss goals while still allowing you to enjoy delicious, satisfying meals. In this guide, you’ll find a 7-day meal plan crafted to help you manage high blood pressure.
*The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding High Blood Pressure and the Role of Diet
What is High Blood Pressure and How is it Impacted by Diet?
Blood pressure is the pressure of blood against the walls of your arteries as blood moves through your body. High blood pressure (hypertension) is blood pressure that is higher than normal. A normal blood pressure level is less than 120/80 mmHg.
Blood pressure levels are composed of two numbers: Systolic and Diastolic blood pressure. The American College of Cardiology and the American Heart Association established guidelines for diagnosing high blood pressure. Based on their consensus, hypertension is a systolic blood pressure of 130 mmHg or higher and a diastolic blood pressure of 80 mmHg or higher.
It is normal for blood pressure to fluctuate throughout the day, depending on your activities. A high blood pressure diagnosis occurs when blood pressure is consistently above normal. Your healthcare provider will diagnose high blood pressure. Having high blood pressure increases the risk of heart disease, heart attack, and stroke.
A diet high in sodium, saturated fat, refined grains, and added sugar increases the risk of developing high blood pressure. Conversely, reducing these foods and prioritizing fruits, vegetables, whole grains, and lean proteins can help prevent and manage high blood pressure. It is possible to prevent and manage high blood pressure with diet. Weight loss also influences blood pressure, reducing hypertension.
An Overview of the DASH Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It prioritizes fruits, vegetables, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. The DASH eating plan is rich in fiber and essential minerals like calcium, magnesium, and potassium.
Alternatively, the DASH diet limits saturated fats, red meat, sodium, sweets, added sugars, and sugar-sweetened beverages.
The DASH diet recommends limiting sodium (salt). There are two options: Restricting sodium to 2,300 mg or 1,500 mg per day. The American Heart Association encourages limiting salt to 1,500 mg per day for improving blood pressure and heart health. Salt causes your body to retain fluids, which can increase blood volume and raise blood pressure.
Key Dietary Changes to Lower Blood Pressure
Diets rich in the following nutrients help with lowering blood pressure:
Fruits
Vegetables
Whole grains
Low-fat or fat-free dairy products
Skinless poultry and fish
Nuts and legumes
Natural soy foods like tofu, tempeh, soybeans, and edamame
Non-tropical oils like safflower, sunflower, canola, olive, and vegetable oils
It is essential to reduce your intake of the following foods to manage blood pressure:
Saturated and trans fats
Alcohol
Sodium (salt)
Fatty and processed meats like sausages, hot dogs, salami, and deli meats
Foods with added sugar, including sugar-sweetened beverages and candy
It is unclear how the DASH diet lowers blood pressure. Nutrients in the DASH diet may interact with the body’s own system for regulating blood pressure. Additionally, the eating pattern is rich in essential minerals like potassium, calcium, and magnesium, which play a role in blood pressure regulation.
Meet With an Online Registered Dietitian
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Essential Tips for a Heart-Healthy Meal Plan
Reducing Sodium Intake Without Sacrificing Flavor
Salt is often the first ingredient used to flavor a dish. But other ways to flavor food exist. Fresh or dried herbs and spices season food, adding flavor, color, and aroma. Plus, herbs and spices contain antioxidants with other health benefits. Choose sodium-free dried herbs and spices, as many mixed spices contain salt.
Aromatics like ginger, garlic, and onion add depth to dishes, providing umami when caramelized. Raw aromatics are less expensive than their dried counterparts.
Vinegar or citrus add brightness to dishes and balance sweet and savory flavors.
Choosing Lean Proteins and Healthy Fats
Limiting saturated fat is essential for heart health, as diets high in saturated fat raise cholesterol and increase the risk of heart disease. Saturated fats are found in animal-based foods, full-fat dairy, eggs, and tropical oils (coconut and palm oil).
Consuming more saturated fat is associated with a greater risk of high blood pressure. The American Heart Association recommends limiting saturated fats to less than 6% of total calories because of its link to heart disease. On a 2,000-calorie-per-day diet, this equates to 120 calories or 13 grams of saturated fat.
Healthy fats contain mono- and polyunsaturated fats. Replacing saturated fat sources with foods containing unsaturated fats is associated with a reduced risk of heart disease. Foods rich in unsaturated fats include avocados, nuts, seeds, and oils. Opt for foods that contain unsaturated instead of saturated fats to support blood pressure.
Animal-based lean proteins like chicken breast (without skin), turkey, and fish are low in saturated fat. Conversely, plant-based lean proteins like legumes and soy do not contain any saturated fat. Prioritizing lean animal proteins and plant-based proteins helps with managing blood pressure.
One thing to note: chicken can be a significant source of sodium. Keeping sodium intake low helps manage blood pressure. So, make sure to factor chicken into your daily sodium count, or opt for low-sodium chicken breast whenever possible.
Incorporating High-Potassium Foods to Balance Blood Pressure
Consult your healthcare provider before incorporating more potassium into your diet. Potassium can be harmful for people with kidney disease or individuals taking certain medications.
Potassium and sodium balance each other. Increasing potassium in the diet increases the amount of sodium you lose through urine. Additionally, potassium relaxes blood vessels, helping to lower blood pressure.
The American Heart Association recommends incorporating 3,500 mg to 5,000 mg of potassium daily to prevent or treat high blood pressure. Fruits, vegetables, and legumes are potent sources of potassium.
For example, one cup of cooked beet greens contains 1,309 mg of potassium, and one cup of cooked sweet potato has 572 mg of potassium. One medium banana has 451 mg of potassium. It is possible to meet the American Heart Association’s potassium recommendations, but it requires effort and planning.
The Importance of Whole Grains and Fiber
Fiber is the non-digestible part of carbohydrates. Fruits, vegetables, legumes, whole grains, nuts, and seeds contain fiber. Switching from refined to whole grains is one way to boost fiber intake.
The US Dietary Guidelines for Americans recommend the following fiber intakes:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
*Please note that recommendations vary. Speak with your registered dietitian to determine how much fiber is right for you.
Studies show that increasing how much fiber you eat reduces blood pressure. According to one analysis, consuming just five grams of fiber daily significantly lowered blood pressure. Fiber reduces low-density lipoprotein (think “bad”) cholesterol and triglyceride levels, which contributes to less damage to artery walls, potentially improving blood flow to lower blood pressure.
Additionally, fiber-rich foods are also high in antioxidants and other compounds with beneficial health effects that may contribute to reduced blood pressure.
7-Day Meal Plan for High Blood Pressure (DASH Diet Inspired)
Day 1
Breakfast: Scrambled eggs and vegetables
Scramble eggs with spinach and tomatoes. Serve with whole-grain toast and a side of orange slices.
Lunch: Chicken salad
Top a bed of mixed greens with avocado, cucumbers, and grilled chicken. Use a low-sodium lemon vinaigrette, or season with lemon juice and fresh or dried herbs.
Dinner: Baked salmon
Bake salmon and serve with quinoa and steamed broccoli for a balanced plate that helps manage high blood pressure.
Snacks: Mixed berries, unsalted nuts, or low-fat Greek yogurt are suitable snack options for people managing high blood pressure.
Day 2
Breakfast: Oatmeal and fruit
Prepare whole rolled oatmeal with low-fat milk or unsweetened pea or soy milk. Opt for whole rolled or steel-cut oats instead of instant oats, which are a surprising source of sodium. Top oatmeal with sliced bananas, blueberries, and a sprinkle of chia seeds for some extra fiber.
Lunch: Low-sodium turkey wrap
Opt for a low-sodium deli turkey or use roasted turkey breast. Use a whole-grain tortilla to make a turkey and avocado wrap, and pair it with a side of baby carrots.
Dinner: Grilled tofu
Grill tofu with salsa and serve with roasted sweet potatoes and sauteed green beans. Season with black pepper and individual dried herbs.
Snacks: Sliced pear with cinnamon and hard-boiled eggs.
Day 3
Breakfast: Chia pudding
Make chia pudding with unsweetened soy milk for extra protein, and top with raspberries and unsalted sliced almonds for a boost of fiber.
Lunch: Lentil soup
Prepare a lentil soup with low-sodium broth, lentils, and extra veggies like spinach, carrots, celery, and bell peppers. Serve with a side of mixed greens tossed with a low-sodium balsamic dressing.
Dinner: Grilled chicken
Season grilled chicken with balsamic vinegar, lemon juice, and herbs for a low-sodium, flavor-packed protein. Pair with wild rice and roasted Brussels sprouts for a complete meal.
Snacks: Low-fat, low-sodium cottage cheese with pineapple chunks.
Day 4
Breakfast: Veggie omelet
Combine eggs, mushrooms, peppers, and onions for a protein and fiber-packed omelet. Serve with whole-grain toast and a side of strawberries.
Lunch: Tuna salad
Skip the mayo and use lemon juice and olive oil to prepare a flavorful tuna salad. Serve over mixed greens and with whole-grain crackers for dipping.
Dinner: Stuffed peppers
Stuff bell peppers with black beans, brown rice, diced tomatoes, spinach, and herbs for a blood pressure-friendly vegetarian dinner. Opt for beans with no salt added. Low-sodium beans also work, but drain and rinse them before using to remove salt.
Snacks: Apple and no-salt-added peanut butter
Day 5
Breakfast: Whole-grain waffle
Top a whole-grain waffle with sodium-free almond butter and fresh fruit slices.
Lunch: Pasta salad
Make a pasta salad with whole grain or bean-based pasta, arugula, cherry tomatoes, grilled zucchini, and a lemon-olive oil dressing.
Dinner: Baked cod
Bake cod and serve with steamed green beans and mashed cauliflower for a fresh take on mashed potatoes. Season mashed cauliflower with black pepper and garlic powder instead of salt.
Snacks: Baby carrots and hummus.
Day 6
Breakfast: Greek yogurt parfait
Layer low-fat Greek yogurt with granola, sliced banana, and a sprinkle of chia seeds.
Lunch: Salad with shrimp
Prepare a spinach salad with grilled shrimp, avocado, cherry tomatoes, and a light vinaigrette.
Dinner: Tofu bowl
Stir fry vegetables like bell peppers, zucchini, and mushrooms with tofu and serve over brown rice. Use fresh garlic and ginger to season. Try coconut aminos instead of soy sauce, which is a significant source of sodium.
Snacks: Trailmix of unsalted sunflower and pumpkin seeds and dried fruit.
Day 7
Breakfast: Smoothie
Blend unsweetened soy milk, spinach, frozen mango, banana, and a plant-based protein powder for a high protein and high fiber smoothie.
Lunch: Grilled vegetable wrap
Add grilled vegetables to a whole-grain tortilla with hummus and a side of fresh vegetable sticks for a veggie-packed lunch.
Dinner: Grilled salmon
Serve grilled salmon with farro and roasted mixed vegetables (carrots, parsnips, and squash) for a colorful and omega-3-rich meal.
Snacks: Edamame and sliced fruit
Common Questions About Diet and High Blood Pressure
What is the Best Diet for a Person with High Blood Pressure?
The DASH diet is the best diet for someone with high blood pressure. Research consistently shows that the DASH diet with reduced sodium intake has the greatest effect on lowering blood pressure.
What are the Best Meals for High Blood Pressure?
The best meals for high blood pressure prioritize whole grains, lean proteins (think legumes, fish, soy, and chicken breast), vegetables, fruit, and low-fat dairy.
Which Fruits Can Reduce High Blood Pressure?
Whole fruits—fresh, frozen, or canned without syrup or added sugar—are the best fruits to consume for blood pressure. Whole fruits contain fiber, vitamins and minerals, and water—all beneficial for health.
Fruits high in potassium like guava (688 mg per one-cup serving), kiwi (562 mg per one-cup serving), and banana (451 per one medium fruit) provide additional support for reducing high blood pressure.
How Season’s Dietitians Can Help You Maintain Healthy Blood Pressure
Personalized Meal Planning and Monitoring
A registered dietitian can help tailor a nutrition plan to your preferences and health goals. Personalized advice makes it easier to stick to a routine that works for you and your lifestyle. Interested in working with a dietitian? Season provides virtual consultations with dietitians to make nutrition education convenient and cost-effective. Sign up today to learn more and take control of your health.
Tips for Long-Term Heart Health
Preventing and managing high blood pressure is a lifelong task. Working with a Season registered dietitian can help you with long-term success. Your Season dietitian provides motivation and can assist you with making small changes that amount to huge wins over time.
Supporting Your Weight Loss and Health Goals
Weight loss and maintaining an appropriate weight can support blood pressure levels. A registered dietitian will help you determine and achieve a sustainable weight to keep blood pressure levels in check.
Essential Tips for a Heart-Healthy Meal Plan
Reducing Sodium Intake Without Sacrificing Flavor
Salt is often the first ingredient used to flavor a dish. But other ways to flavor food exist. Fresh or dried herbs and spices season food, adding flavor, color, and aroma. Plus, herbs and spices contain antioxidants with other health benefits. Choose sodium-free dried herbs and spices, as many mixed spices contain salt.
Aromatics like ginger, garlic, and onion add depth to dishes, providing umami when caramelized. Raw aromatics are less expensive than their dried counterparts.
Vinegar or citrus add brightness to dishes and balance sweet and savory flavors.
Choosing Lean Proteins and Healthy Fats
Limiting saturated fat is essential for heart health, as diets high in saturated fat raise cholesterol and increase the risk of heart disease. Saturated fats are found in animal-based foods, full-fat dairy, eggs, and tropical oils (coconut and palm oil).
Consuming more saturated fat is associated with a greater risk of high blood pressure. The American Heart Association recommends limiting saturated fats to less than 6% of total calories because of its link to heart disease. On a 2,000-calorie-per-day diet, this equates to 120 calories or 13 grams of saturated fat.
Healthy fats contain mono- and polyunsaturated fats. Replacing saturated fat sources with foods containing unsaturated fats is associated with a reduced risk of heart disease. Foods rich in unsaturated fats include avocados, nuts, seeds, and oils. Opt for foods that contain unsaturated instead of saturated fats to support blood pressure.
Animal-based lean proteins like chicken breast (without skin), turkey, and fish are low in saturated fat. Conversely, plant-based lean proteins like legumes and soy do not contain any saturated fat. Prioritizing lean animal proteins and plant-based proteins helps with managing blood pressure.
One thing to note: chicken can be a significant source of sodium. Keeping sodium intake low helps manage blood pressure. So, make sure to factor chicken into your daily sodium count, or opt for low-sodium chicken breast whenever possible.
Incorporating High-Potassium Foods to Balance Blood Pressure
Consult your healthcare provider before incorporating more potassium into your diet. Potassium can be harmful for people with kidney disease or individuals taking certain medications.
Potassium and sodium balance each other. Increasing potassium in the diet increases the amount of sodium you lose through urine. Additionally, potassium relaxes blood vessels, helping to lower blood pressure.
The American Heart Association recommends incorporating 3,500 mg to 5,000 mg of potassium daily to prevent or treat high blood pressure. Fruits, vegetables, and legumes are potent sources of potassium.
For example, one cup of cooked beet greens contains 1,309 mg of potassium, and one cup of cooked sweet potato has 572 mg of potassium. One medium banana has 451 mg of potassium. It is possible to meet the American Heart Association’s potassium recommendations, but it requires effort and planning.
The Importance of Whole Grains and Fiber
Fiber is the non-digestible part of carbohydrates. Fruits, vegetables, legumes, whole grains, nuts, and seeds contain fiber. Switching from refined to whole grains is one way to boost fiber intake.
The US Dietary Guidelines for Americans recommend the following fiber intakes:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
*Please note that recommendations vary. Speak with your registered dietitian to determine how much fiber is right for you.
Studies show that increasing how much fiber you eat reduces blood pressure. According to one analysis, consuming just five grams of fiber daily significantly lowered blood pressure. Fiber reduces low-density lipoprotein (think “bad”) cholesterol and triglyceride levels, which contributes to less damage to artery walls, potentially improving blood flow to lower blood pressure.
Additionally, fiber-rich foods are also high in antioxidants and other compounds with beneficial health effects that may contribute to reduced blood pressure.
7-Day Meal Plan for High Blood Pressure (DASH Diet Inspired)
Day 1
Breakfast: Scrambled eggs and vegetables
Scramble eggs with spinach and tomatoes. Serve with whole-grain toast and a side of orange slices.
Lunch: Chicken salad
Top a bed of mixed greens with avocado, cucumbers, and grilled chicken. Use a low-sodium lemon vinaigrette, or season with lemon juice and fresh or dried herbs.
Dinner: Baked salmon
Bake salmon and serve with quinoa and steamed broccoli for a balanced plate that helps manage high blood pressure.
Snacks: Mixed berries, unsalted nuts, or low-fat Greek yogurt are suitable snack options for people managing high blood pressure.
Day 2
Breakfast: Oatmeal and fruit
Prepare whole rolled oatmeal with low-fat milk or unsweetened pea or soy milk. Opt for whole rolled or steel-cut oats instead of instant oats, which are a surprising source of sodium. Top oatmeal with sliced bananas, blueberries, and a sprinkle of chia seeds for some extra fiber.
Lunch: Low-sodium turkey wrap
Opt for a low-sodium deli turkey or use roasted turkey breast. Use a whole-grain tortilla to make a turkey and avocado wrap, and pair it with a side of baby carrots.
Dinner: Grilled tofu
Grill tofu with salsa and serve with roasted sweet potatoes and sauteed green beans. Season with black pepper and individual dried herbs.
Snacks: Sliced pear with cinnamon and hard-boiled eggs.
Day 3
Breakfast: Chia pudding
Make chia pudding with unsweetened soy milk for extra protein, and top with raspberries and unsalted sliced almonds for a boost of fiber.
Lunch: Lentil soup
Prepare a lentil soup with low-sodium broth, lentils, and extra veggies like spinach, carrots, celery, and bell peppers. Serve with a side of mixed greens tossed with a low-sodium balsamic dressing.
Dinner: Grilled chicken
Season grilled chicken with balsamic vinegar, lemon juice, and herbs for a low-sodium, flavor-packed protein. Pair with wild rice and roasted Brussels sprouts for a complete meal.
Snacks: Low-fat, low-sodium cottage cheese with pineapple chunks.
Day 4
Breakfast: Veggie omelet
Combine eggs, mushrooms, peppers, and onions for a protein and fiber-packed omelet. Serve with whole-grain toast and a side of strawberries.
Lunch: Tuna salad
Skip the mayo and use lemon juice and olive oil to prepare a flavorful tuna salad. Serve over mixed greens and with whole-grain crackers for dipping.
Dinner: Stuffed peppers
Stuff bell peppers with black beans, brown rice, diced tomatoes, spinach, and herbs for a blood pressure-friendly vegetarian dinner. Opt for beans with no salt added. Low-sodium beans also work, but drain and rinse them before using to remove salt.
Snacks: Apple and no-salt-added peanut butter
Day 5
Breakfast: Whole-grain waffle
Top a whole-grain waffle with sodium-free almond butter and fresh fruit slices.
Lunch: Pasta salad
Make a pasta salad with whole grain or bean-based pasta, arugula, cherry tomatoes, grilled zucchini, and a lemon-olive oil dressing.
Dinner: Baked cod
Bake cod and serve with steamed green beans and mashed cauliflower for a fresh take on mashed potatoes. Season mashed cauliflower with black pepper and garlic powder instead of salt.
Snacks: Baby carrots and hummus.
Day 6
Breakfast: Greek yogurt parfait
Layer low-fat Greek yogurt with granola, sliced banana, and a sprinkle of chia seeds.
Lunch: Salad with shrimp
Prepare a spinach salad with grilled shrimp, avocado, cherry tomatoes, and a light vinaigrette.
Dinner: Tofu bowl
Stir fry vegetables like bell peppers, zucchini, and mushrooms with tofu and serve over brown rice. Use fresh garlic and ginger to season. Try coconut aminos instead of soy sauce, which is a significant source of sodium.
Snacks: Trailmix of unsalted sunflower and pumpkin seeds and dried fruit.
Day 7
Breakfast: Smoothie
Blend unsweetened soy milk, spinach, frozen mango, banana, and a plant-based protein powder for a high protein and high fiber smoothie.
Lunch: Grilled vegetable wrap
Add grilled vegetables to a whole-grain tortilla with hummus and a side of fresh vegetable sticks for a veggie-packed lunch.
Dinner: Grilled salmon
Serve grilled salmon with farro and roasted mixed vegetables (carrots, parsnips, and squash) for a colorful and omega-3-rich meal.
Snacks: Edamame and sliced fruit
Common Questions About Diet and High Blood Pressure
What is the Best Diet for a Person with High Blood Pressure?
The DASH diet is the best diet for someone with high blood pressure. Research consistently shows that the DASH diet with reduced sodium intake has the greatest effect on lowering blood pressure.
What are the Best Meals for High Blood Pressure?
The best meals for high blood pressure prioritize whole grains, lean proteins (think legumes, fish, soy, and chicken breast), vegetables, fruit, and low-fat dairy.
Which Fruits Can Reduce High Blood Pressure?
Whole fruits—fresh, frozen, or canned without syrup or added sugar—are the best fruits to consume for blood pressure. Whole fruits contain fiber, vitamins and minerals, and water—all beneficial for health.
Fruits high in potassium like guava (688 mg per one-cup serving), kiwi (562 mg per one-cup serving), and banana (451 per one medium fruit) provide additional support for reducing high blood pressure.
How Season’s Dietitians Can Help You Maintain Healthy Blood Pressure
Personalized Meal Planning and Monitoring
A registered dietitian can help tailor a nutrition plan to your preferences and health goals. Personalized advice makes it easier to stick to a routine that works for you and your lifestyle. Interested in working with a dietitian? Season provides virtual consultations with dietitians to make nutrition education convenient and cost-effective. Sign up today to learn more and take control of your health.
Tips for Long-Term Heart Health
Preventing and managing high blood pressure is a lifelong task. Working with a Season registered dietitian can help you with long-term success. Your Season dietitian provides motivation and can assist you with making small changes that amount to huge wins over time.
Supporting Your Weight Loss and Health Goals
Weight loss and maintaining an appropriate weight can support blood pressure levels. A registered dietitian will help you determine and achieve a sustainable weight to keep blood pressure levels in check.
Essential Tips for a Heart-Healthy Meal Plan
Reducing Sodium Intake Without Sacrificing Flavor
Salt is often the first ingredient used to flavor a dish. But other ways to flavor food exist. Fresh or dried herbs and spices season food, adding flavor, color, and aroma. Plus, herbs and spices contain antioxidants with other health benefits. Choose sodium-free dried herbs and spices, as many mixed spices contain salt.
Aromatics like ginger, garlic, and onion add depth to dishes, providing umami when caramelized. Raw aromatics are less expensive than their dried counterparts.
Vinegar or citrus add brightness to dishes and balance sweet and savory flavors.
Choosing Lean Proteins and Healthy Fats
Limiting saturated fat is essential for heart health, as diets high in saturated fat raise cholesterol and increase the risk of heart disease. Saturated fats are found in animal-based foods, full-fat dairy, eggs, and tropical oils (coconut and palm oil).
Consuming more saturated fat is associated with a greater risk of high blood pressure. The American Heart Association recommends limiting saturated fats to less than 6% of total calories because of its link to heart disease. On a 2,000-calorie-per-day diet, this equates to 120 calories or 13 grams of saturated fat.
Healthy fats contain mono- and polyunsaturated fats. Replacing saturated fat sources with foods containing unsaturated fats is associated with a reduced risk of heart disease. Foods rich in unsaturated fats include avocados, nuts, seeds, and oils. Opt for foods that contain unsaturated instead of saturated fats to support blood pressure.
Animal-based lean proteins like chicken breast (without skin), turkey, and fish are low in saturated fat. Conversely, plant-based lean proteins like legumes and soy do not contain any saturated fat. Prioritizing lean animal proteins and plant-based proteins helps with managing blood pressure.
One thing to note: chicken can be a significant source of sodium. Keeping sodium intake low helps manage blood pressure. So, make sure to factor chicken into your daily sodium count, or opt for low-sodium chicken breast whenever possible.
Incorporating High-Potassium Foods to Balance Blood Pressure
Consult your healthcare provider before incorporating more potassium into your diet. Potassium can be harmful for people with kidney disease or individuals taking certain medications.
Potassium and sodium balance each other. Increasing potassium in the diet increases the amount of sodium you lose through urine. Additionally, potassium relaxes blood vessels, helping to lower blood pressure.
The American Heart Association recommends incorporating 3,500 mg to 5,000 mg of potassium daily to prevent or treat high blood pressure. Fruits, vegetables, and legumes are potent sources of potassium.
For example, one cup of cooked beet greens contains 1,309 mg of potassium, and one cup of cooked sweet potato has 572 mg of potassium. One medium banana has 451 mg of potassium. It is possible to meet the American Heart Association’s potassium recommendations, but it requires effort and planning.
The Importance of Whole Grains and Fiber
Fiber is the non-digestible part of carbohydrates. Fruits, vegetables, legumes, whole grains, nuts, and seeds contain fiber. Switching from refined to whole grains is one way to boost fiber intake.
The US Dietary Guidelines for Americans recommend the following fiber intakes:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
*Please note that recommendations vary. Speak with your registered dietitian to determine how much fiber is right for you.
Studies show that increasing how much fiber you eat reduces blood pressure. According to one analysis, consuming just five grams of fiber daily significantly lowered blood pressure. Fiber reduces low-density lipoprotein (think “bad”) cholesterol and triglyceride levels, which contributes to less damage to artery walls, potentially improving blood flow to lower blood pressure.
Additionally, fiber-rich foods are also high in antioxidants and other compounds with beneficial health effects that may contribute to reduced blood pressure.
7-Day Meal Plan for High Blood Pressure (DASH Diet Inspired)
Day 1
Breakfast: Scrambled eggs and vegetables
Scramble eggs with spinach and tomatoes. Serve with whole-grain toast and a side of orange slices.
Lunch: Chicken salad
Top a bed of mixed greens with avocado, cucumbers, and grilled chicken. Use a low-sodium lemon vinaigrette, or season with lemon juice and fresh or dried herbs.
Dinner: Baked salmon
Bake salmon and serve with quinoa and steamed broccoli for a balanced plate that helps manage high blood pressure.
Snacks: Mixed berries, unsalted nuts, or low-fat Greek yogurt are suitable snack options for people managing high blood pressure.
Day 2
Breakfast: Oatmeal and fruit
Prepare whole rolled oatmeal with low-fat milk or unsweetened pea or soy milk. Opt for whole rolled or steel-cut oats instead of instant oats, which are a surprising source of sodium. Top oatmeal with sliced bananas, blueberries, and a sprinkle of chia seeds for some extra fiber.
Lunch: Low-sodium turkey wrap
Opt for a low-sodium deli turkey or use roasted turkey breast. Use a whole-grain tortilla to make a turkey and avocado wrap, and pair it with a side of baby carrots.
Dinner: Grilled tofu
Grill tofu with salsa and serve with roasted sweet potatoes and sauteed green beans. Season with black pepper and individual dried herbs.
Snacks: Sliced pear with cinnamon and hard-boiled eggs.
Day 3
Breakfast: Chia pudding
Make chia pudding with unsweetened soy milk for extra protein, and top with raspberries and unsalted sliced almonds for a boost of fiber.
Lunch: Lentil soup
Prepare a lentil soup with low-sodium broth, lentils, and extra veggies like spinach, carrots, celery, and bell peppers. Serve with a side of mixed greens tossed with a low-sodium balsamic dressing.
Dinner: Grilled chicken
Season grilled chicken with balsamic vinegar, lemon juice, and herbs for a low-sodium, flavor-packed protein. Pair with wild rice and roasted Brussels sprouts for a complete meal.
Snacks: Low-fat, low-sodium cottage cheese with pineapple chunks.
Day 4
Breakfast: Veggie omelet
Combine eggs, mushrooms, peppers, and onions for a protein and fiber-packed omelet. Serve with whole-grain toast and a side of strawberries.
Lunch: Tuna salad
Skip the mayo and use lemon juice and olive oil to prepare a flavorful tuna salad. Serve over mixed greens and with whole-grain crackers for dipping.
Dinner: Stuffed peppers
Stuff bell peppers with black beans, brown rice, diced tomatoes, spinach, and herbs for a blood pressure-friendly vegetarian dinner. Opt for beans with no salt added. Low-sodium beans also work, but drain and rinse them before using to remove salt.
Snacks: Apple and no-salt-added peanut butter
Day 5
Breakfast: Whole-grain waffle
Top a whole-grain waffle with sodium-free almond butter and fresh fruit slices.
Lunch: Pasta salad
Make a pasta salad with whole grain or bean-based pasta, arugula, cherry tomatoes, grilled zucchini, and a lemon-olive oil dressing.
Dinner: Baked cod
Bake cod and serve with steamed green beans and mashed cauliflower for a fresh take on mashed potatoes. Season mashed cauliflower with black pepper and garlic powder instead of salt.
Snacks: Baby carrots and hummus.
Day 6
Breakfast: Greek yogurt parfait
Layer low-fat Greek yogurt with granola, sliced banana, and a sprinkle of chia seeds.
Lunch: Salad with shrimp
Prepare a spinach salad with grilled shrimp, avocado, cherry tomatoes, and a light vinaigrette.
Dinner: Tofu bowl
Stir fry vegetables like bell peppers, zucchini, and mushrooms with tofu and serve over brown rice. Use fresh garlic and ginger to season. Try coconut aminos instead of soy sauce, which is a significant source of sodium.
Snacks: Trailmix of unsalted sunflower and pumpkin seeds and dried fruit.
Day 7
Breakfast: Smoothie
Blend unsweetened soy milk, spinach, frozen mango, banana, and a plant-based protein powder for a high protein and high fiber smoothie.
Lunch: Grilled vegetable wrap
Add grilled vegetables to a whole-grain tortilla with hummus and a side of fresh vegetable sticks for a veggie-packed lunch.
Dinner: Grilled salmon
Serve grilled salmon with farro and roasted mixed vegetables (carrots, parsnips, and squash) for a colorful and omega-3-rich meal.
Snacks: Edamame and sliced fruit
Common Questions About Diet and High Blood Pressure
What is the Best Diet for a Person with High Blood Pressure?
The DASH diet is the best diet for someone with high blood pressure. Research consistently shows that the DASH diet with reduced sodium intake has the greatest effect on lowering blood pressure.
What are the Best Meals for High Blood Pressure?
The best meals for high blood pressure prioritize whole grains, lean proteins (think legumes, fish, soy, and chicken breast), vegetables, fruit, and low-fat dairy.
Which Fruits Can Reduce High Blood Pressure?
Whole fruits—fresh, frozen, or canned without syrup or added sugar—are the best fruits to consume for blood pressure. Whole fruits contain fiber, vitamins and minerals, and water—all beneficial for health.
Fruits high in potassium like guava (688 mg per one-cup serving), kiwi (562 mg per one-cup serving), and banana (451 per one medium fruit) provide additional support for reducing high blood pressure.
How Season’s Dietitians Can Help You Maintain Healthy Blood Pressure
Personalized Meal Planning and Monitoring
A registered dietitian can help tailor a nutrition plan to your preferences and health goals. Personalized advice makes it easier to stick to a routine that works for you and your lifestyle. Interested in working with a dietitian? Season provides virtual consultations with dietitians to make nutrition education convenient and cost-effective. Sign up today to learn more and take control of your health.
Tips for Long-Term Heart Health
Preventing and managing high blood pressure is a lifelong task. Working with a Season registered dietitian can help you with long-term success. Your Season dietitian provides motivation and can assist you with making small changes that amount to huge wins over time.
Supporting Your Weight Loss and Health Goals
Weight loss and maintaining an appropriate weight can support blood pressure levels. A registered dietitian will help you determine and achieve a sustainable weight to keep blood pressure levels in check.
Essential Tips for a Heart-Healthy Meal Plan
Reducing Sodium Intake Without Sacrificing Flavor
Salt is often the first ingredient used to flavor a dish. But other ways to flavor food exist. Fresh or dried herbs and spices season food, adding flavor, color, and aroma. Plus, herbs and spices contain antioxidants with other health benefits. Choose sodium-free dried herbs and spices, as many mixed spices contain salt.
Aromatics like ginger, garlic, and onion add depth to dishes, providing umami when caramelized. Raw aromatics are less expensive than their dried counterparts.
Vinegar or citrus add brightness to dishes and balance sweet and savory flavors.
Choosing Lean Proteins and Healthy Fats
Limiting saturated fat is essential for heart health, as diets high in saturated fat raise cholesterol and increase the risk of heart disease. Saturated fats are found in animal-based foods, full-fat dairy, eggs, and tropical oils (coconut and palm oil).
Consuming more saturated fat is associated with a greater risk of high blood pressure. The American Heart Association recommends limiting saturated fats to less than 6% of total calories because of its link to heart disease. On a 2,000-calorie-per-day diet, this equates to 120 calories or 13 grams of saturated fat.
Healthy fats contain mono- and polyunsaturated fats. Replacing saturated fat sources with foods containing unsaturated fats is associated with a reduced risk of heart disease. Foods rich in unsaturated fats include avocados, nuts, seeds, and oils. Opt for foods that contain unsaturated instead of saturated fats to support blood pressure.
Animal-based lean proteins like chicken breast (without skin), turkey, and fish are low in saturated fat. Conversely, plant-based lean proteins like legumes and soy do not contain any saturated fat. Prioritizing lean animal proteins and plant-based proteins helps with managing blood pressure.
One thing to note: chicken can be a significant source of sodium. Keeping sodium intake low helps manage blood pressure. So, make sure to factor chicken into your daily sodium count, or opt for low-sodium chicken breast whenever possible.
Incorporating High-Potassium Foods to Balance Blood Pressure
Consult your healthcare provider before incorporating more potassium into your diet. Potassium can be harmful for people with kidney disease or individuals taking certain medications.
Potassium and sodium balance each other. Increasing potassium in the diet increases the amount of sodium you lose through urine. Additionally, potassium relaxes blood vessels, helping to lower blood pressure.
The American Heart Association recommends incorporating 3,500 mg to 5,000 mg of potassium daily to prevent or treat high blood pressure. Fruits, vegetables, and legumes are potent sources of potassium.
For example, one cup of cooked beet greens contains 1,309 mg of potassium, and one cup of cooked sweet potato has 572 mg of potassium. One medium banana has 451 mg of potassium. It is possible to meet the American Heart Association’s potassium recommendations, but it requires effort and planning.
The Importance of Whole Grains and Fiber
Fiber is the non-digestible part of carbohydrates. Fruits, vegetables, legumes, whole grains, nuts, and seeds contain fiber. Switching from refined to whole grains is one way to boost fiber intake.
The US Dietary Guidelines for Americans recommend the following fiber intakes:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
*Please note that recommendations vary. Speak with your registered dietitian to determine how much fiber is right for you.
Studies show that increasing how much fiber you eat reduces blood pressure. According to one analysis, consuming just five grams of fiber daily significantly lowered blood pressure. Fiber reduces low-density lipoprotein (think “bad”) cholesterol and triglyceride levels, which contributes to less damage to artery walls, potentially improving blood flow to lower blood pressure.
Additionally, fiber-rich foods are also high in antioxidants and other compounds with beneficial health effects that may contribute to reduced blood pressure.
7-Day Meal Plan for High Blood Pressure (DASH Diet Inspired)
Day 1
Breakfast: Scrambled eggs and vegetables
Scramble eggs with spinach and tomatoes. Serve with whole-grain toast and a side of orange slices.
Lunch: Chicken salad
Top a bed of mixed greens with avocado, cucumbers, and grilled chicken. Use a low-sodium lemon vinaigrette, or season with lemon juice and fresh or dried herbs.
Dinner: Baked salmon
Bake salmon and serve with quinoa and steamed broccoli for a balanced plate that helps manage high blood pressure.
Snacks: Mixed berries, unsalted nuts, or low-fat Greek yogurt are suitable snack options for people managing high blood pressure.
Day 2
Breakfast: Oatmeal and fruit
Prepare whole rolled oatmeal with low-fat milk or unsweetened pea or soy milk. Opt for whole rolled or steel-cut oats instead of instant oats, which are a surprising source of sodium. Top oatmeal with sliced bananas, blueberries, and a sprinkle of chia seeds for some extra fiber.
Lunch: Low-sodium turkey wrap
Opt for a low-sodium deli turkey or use roasted turkey breast. Use a whole-grain tortilla to make a turkey and avocado wrap, and pair it with a side of baby carrots.
Dinner: Grilled tofu
Grill tofu with salsa and serve with roasted sweet potatoes and sauteed green beans. Season with black pepper and individual dried herbs.
Snacks: Sliced pear with cinnamon and hard-boiled eggs.
Day 3
Breakfast: Chia pudding
Make chia pudding with unsweetened soy milk for extra protein, and top with raspberries and unsalted sliced almonds for a boost of fiber.
Lunch: Lentil soup
Prepare a lentil soup with low-sodium broth, lentils, and extra veggies like spinach, carrots, celery, and bell peppers. Serve with a side of mixed greens tossed with a low-sodium balsamic dressing.
Dinner: Grilled chicken
Season grilled chicken with balsamic vinegar, lemon juice, and herbs for a low-sodium, flavor-packed protein. Pair with wild rice and roasted Brussels sprouts for a complete meal.
Snacks: Low-fat, low-sodium cottage cheese with pineapple chunks.
Day 4
Breakfast: Veggie omelet
Combine eggs, mushrooms, peppers, and onions for a protein and fiber-packed omelet. Serve with whole-grain toast and a side of strawberries.
Lunch: Tuna salad
Skip the mayo and use lemon juice and olive oil to prepare a flavorful tuna salad. Serve over mixed greens and with whole-grain crackers for dipping.
Dinner: Stuffed peppers
Stuff bell peppers with black beans, brown rice, diced tomatoes, spinach, and herbs for a blood pressure-friendly vegetarian dinner. Opt for beans with no salt added. Low-sodium beans also work, but drain and rinse them before using to remove salt.
Snacks: Apple and no-salt-added peanut butter
Day 5
Breakfast: Whole-grain waffle
Top a whole-grain waffle with sodium-free almond butter and fresh fruit slices.
Lunch: Pasta salad
Make a pasta salad with whole grain or bean-based pasta, arugula, cherry tomatoes, grilled zucchini, and a lemon-olive oil dressing.
Dinner: Baked cod
Bake cod and serve with steamed green beans and mashed cauliflower for a fresh take on mashed potatoes. Season mashed cauliflower with black pepper and garlic powder instead of salt.
Snacks: Baby carrots and hummus.
Day 6
Breakfast: Greek yogurt parfait
Layer low-fat Greek yogurt with granola, sliced banana, and a sprinkle of chia seeds.
Lunch: Salad with shrimp
Prepare a spinach salad with grilled shrimp, avocado, cherry tomatoes, and a light vinaigrette.
Dinner: Tofu bowl
Stir fry vegetables like bell peppers, zucchini, and mushrooms with tofu and serve over brown rice. Use fresh garlic and ginger to season. Try coconut aminos instead of soy sauce, which is a significant source of sodium.
Snacks: Trailmix of unsalted sunflower and pumpkin seeds and dried fruit.
Day 7
Breakfast: Smoothie
Blend unsweetened soy milk, spinach, frozen mango, banana, and a plant-based protein powder for a high protein and high fiber smoothie.
Lunch: Grilled vegetable wrap
Add grilled vegetables to a whole-grain tortilla with hummus and a side of fresh vegetable sticks for a veggie-packed lunch.
Dinner: Grilled salmon
Serve grilled salmon with farro and roasted mixed vegetables (carrots, parsnips, and squash) for a colorful and omega-3-rich meal.
Snacks: Edamame and sliced fruit
Common Questions About Diet and High Blood Pressure
What is the Best Diet for a Person with High Blood Pressure?
The DASH diet is the best diet for someone with high blood pressure. Research consistently shows that the DASH diet with reduced sodium intake has the greatest effect on lowering blood pressure.
What are the Best Meals for High Blood Pressure?
The best meals for high blood pressure prioritize whole grains, lean proteins (think legumes, fish, soy, and chicken breast), vegetables, fruit, and low-fat dairy.
Which Fruits Can Reduce High Blood Pressure?
Whole fruits—fresh, frozen, or canned without syrup or added sugar—are the best fruits to consume for blood pressure. Whole fruits contain fiber, vitamins and minerals, and water—all beneficial for health.
Fruits high in potassium like guava (688 mg per one-cup serving), kiwi (562 mg per one-cup serving), and banana (451 per one medium fruit) provide additional support for reducing high blood pressure.
How Season’s Dietitians Can Help You Maintain Healthy Blood Pressure
Personalized Meal Planning and Monitoring
A registered dietitian can help tailor a nutrition plan to your preferences and health goals. Personalized advice makes it easier to stick to a routine that works for you and your lifestyle. Interested in working with a dietitian? Season provides virtual consultations with dietitians to make nutrition education convenient and cost-effective. Sign up today to learn more and take control of your health.
Tips for Long-Term Heart Health
Preventing and managing high blood pressure is a lifelong task. Working with a Season registered dietitian can help you with long-term success. Your Season dietitian provides motivation and can assist you with making small changes that amount to huge wins over time.
Supporting Your Weight Loss and Health Goals
Weight loss and maintaining an appropriate weight can support blood pressure levels. A registered dietitian will help you determine and achieve a sustainable weight to keep blood pressure levels in check.
Essential Tips for a Heart-Healthy Meal Plan
Reducing Sodium Intake Without Sacrificing Flavor
Salt is often the first ingredient used to flavor a dish. But other ways to flavor food exist. Fresh or dried herbs and spices season food, adding flavor, color, and aroma. Plus, herbs and spices contain antioxidants with other health benefits. Choose sodium-free dried herbs and spices, as many mixed spices contain salt.
Aromatics like ginger, garlic, and onion add depth to dishes, providing umami when caramelized. Raw aromatics are less expensive than their dried counterparts.
Vinegar or citrus add brightness to dishes and balance sweet and savory flavors.
Choosing Lean Proteins and Healthy Fats
Limiting saturated fat is essential for heart health, as diets high in saturated fat raise cholesterol and increase the risk of heart disease. Saturated fats are found in animal-based foods, full-fat dairy, eggs, and tropical oils (coconut and palm oil).
Consuming more saturated fat is associated with a greater risk of high blood pressure. The American Heart Association recommends limiting saturated fats to less than 6% of total calories because of its link to heart disease. On a 2,000-calorie-per-day diet, this equates to 120 calories or 13 grams of saturated fat.
Healthy fats contain mono- and polyunsaturated fats. Replacing saturated fat sources with foods containing unsaturated fats is associated with a reduced risk of heart disease. Foods rich in unsaturated fats include avocados, nuts, seeds, and oils. Opt for foods that contain unsaturated instead of saturated fats to support blood pressure.
Animal-based lean proteins like chicken breast (without skin), turkey, and fish are low in saturated fat. Conversely, plant-based lean proteins like legumes and soy do not contain any saturated fat. Prioritizing lean animal proteins and plant-based proteins helps with managing blood pressure.
One thing to note: chicken can be a significant source of sodium. Keeping sodium intake low helps manage blood pressure. So, make sure to factor chicken into your daily sodium count, or opt for low-sodium chicken breast whenever possible.
Incorporating High-Potassium Foods to Balance Blood Pressure
Consult your healthcare provider before incorporating more potassium into your diet. Potassium can be harmful for people with kidney disease or individuals taking certain medications.
Potassium and sodium balance each other. Increasing potassium in the diet increases the amount of sodium you lose through urine. Additionally, potassium relaxes blood vessels, helping to lower blood pressure.
The American Heart Association recommends incorporating 3,500 mg to 5,000 mg of potassium daily to prevent or treat high blood pressure. Fruits, vegetables, and legumes are potent sources of potassium.
For example, one cup of cooked beet greens contains 1,309 mg of potassium, and one cup of cooked sweet potato has 572 mg of potassium. One medium banana has 451 mg of potassium. It is possible to meet the American Heart Association’s potassium recommendations, but it requires effort and planning.
The Importance of Whole Grains and Fiber
Fiber is the non-digestible part of carbohydrates. Fruits, vegetables, legumes, whole grains, nuts, and seeds contain fiber. Switching from refined to whole grains is one way to boost fiber intake.
The US Dietary Guidelines for Americans recommend the following fiber intakes:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
*Please note that recommendations vary. Speak with your registered dietitian to determine how much fiber is right for you.
Studies show that increasing how much fiber you eat reduces blood pressure. According to one analysis, consuming just five grams of fiber daily significantly lowered blood pressure. Fiber reduces low-density lipoprotein (think “bad”) cholesterol and triglyceride levels, which contributes to less damage to artery walls, potentially improving blood flow to lower blood pressure.
Additionally, fiber-rich foods are also high in antioxidants and other compounds with beneficial health effects that may contribute to reduced blood pressure.
7-Day Meal Plan for High Blood Pressure (DASH Diet Inspired)
Day 1
Breakfast: Scrambled eggs and vegetables
Scramble eggs with spinach and tomatoes. Serve with whole-grain toast and a side of orange slices.
Lunch: Chicken salad
Top a bed of mixed greens with avocado, cucumbers, and grilled chicken. Use a low-sodium lemon vinaigrette, or season with lemon juice and fresh or dried herbs.
Dinner: Baked salmon
Bake salmon and serve with quinoa and steamed broccoli for a balanced plate that helps manage high blood pressure.
Snacks: Mixed berries, unsalted nuts, or low-fat Greek yogurt are suitable snack options for people managing high blood pressure.
Day 2
Breakfast: Oatmeal and fruit
Prepare whole rolled oatmeal with low-fat milk or unsweetened pea or soy milk. Opt for whole rolled or steel-cut oats instead of instant oats, which are a surprising source of sodium. Top oatmeal with sliced bananas, blueberries, and a sprinkle of chia seeds for some extra fiber.
Lunch: Low-sodium turkey wrap
Opt for a low-sodium deli turkey or use roasted turkey breast. Use a whole-grain tortilla to make a turkey and avocado wrap, and pair it with a side of baby carrots.
Dinner: Grilled tofu
Grill tofu with salsa and serve with roasted sweet potatoes and sauteed green beans. Season with black pepper and individual dried herbs.
Snacks: Sliced pear with cinnamon and hard-boiled eggs.
Day 3
Breakfast: Chia pudding
Make chia pudding with unsweetened soy milk for extra protein, and top with raspberries and unsalted sliced almonds for a boost of fiber.
Lunch: Lentil soup
Prepare a lentil soup with low-sodium broth, lentils, and extra veggies like spinach, carrots, celery, and bell peppers. Serve with a side of mixed greens tossed with a low-sodium balsamic dressing.
Dinner: Grilled chicken
Season grilled chicken with balsamic vinegar, lemon juice, and herbs for a low-sodium, flavor-packed protein. Pair with wild rice and roasted Brussels sprouts for a complete meal.
Snacks: Low-fat, low-sodium cottage cheese with pineapple chunks.
Day 4
Breakfast: Veggie omelet
Combine eggs, mushrooms, peppers, and onions for a protein and fiber-packed omelet. Serve with whole-grain toast and a side of strawberries.
Lunch: Tuna salad
Skip the mayo and use lemon juice and olive oil to prepare a flavorful tuna salad. Serve over mixed greens and with whole-grain crackers for dipping.
Dinner: Stuffed peppers
Stuff bell peppers with black beans, brown rice, diced tomatoes, spinach, and herbs for a blood pressure-friendly vegetarian dinner. Opt for beans with no salt added. Low-sodium beans also work, but drain and rinse them before using to remove salt.
Snacks: Apple and no-salt-added peanut butter
Day 5
Breakfast: Whole-grain waffle
Top a whole-grain waffle with sodium-free almond butter and fresh fruit slices.
Lunch: Pasta salad
Make a pasta salad with whole grain or bean-based pasta, arugula, cherry tomatoes, grilled zucchini, and a lemon-olive oil dressing.
Dinner: Baked cod
Bake cod and serve with steamed green beans and mashed cauliflower for a fresh take on mashed potatoes. Season mashed cauliflower with black pepper and garlic powder instead of salt.
Snacks: Baby carrots and hummus.
Day 6
Breakfast: Greek yogurt parfait
Layer low-fat Greek yogurt with granola, sliced banana, and a sprinkle of chia seeds.
Lunch: Salad with shrimp
Prepare a spinach salad with grilled shrimp, avocado, cherry tomatoes, and a light vinaigrette.
Dinner: Tofu bowl
Stir fry vegetables like bell peppers, zucchini, and mushrooms with tofu and serve over brown rice. Use fresh garlic and ginger to season. Try coconut aminos instead of soy sauce, which is a significant source of sodium.
Snacks: Trailmix of unsalted sunflower and pumpkin seeds and dried fruit.
Day 7
Breakfast: Smoothie
Blend unsweetened soy milk, spinach, frozen mango, banana, and a plant-based protein powder for a high protein and high fiber smoothie.
Lunch: Grilled vegetable wrap
Add grilled vegetables to a whole-grain tortilla with hummus and a side of fresh vegetable sticks for a veggie-packed lunch.
Dinner: Grilled salmon
Serve grilled salmon with farro and roasted mixed vegetables (carrots, parsnips, and squash) for a colorful and omega-3-rich meal.
Snacks: Edamame and sliced fruit
Common Questions About Diet and High Blood Pressure
What is the Best Diet for a Person with High Blood Pressure?
The DASH diet is the best diet for someone with high blood pressure. Research consistently shows that the DASH diet with reduced sodium intake has the greatest effect on lowering blood pressure.
What are the Best Meals for High Blood Pressure?
The best meals for high blood pressure prioritize whole grains, lean proteins (think legumes, fish, soy, and chicken breast), vegetables, fruit, and low-fat dairy.
Which Fruits Can Reduce High Blood Pressure?
Whole fruits—fresh, frozen, or canned without syrup or added sugar—are the best fruits to consume for blood pressure. Whole fruits contain fiber, vitamins and minerals, and water—all beneficial for health.
Fruits high in potassium like guava (688 mg per one-cup serving), kiwi (562 mg per one-cup serving), and banana (451 per one medium fruit) provide additional support for reducing high blood pressure.
How Season’s Dietitians Can Help You Maintain Healthy Blood Pressure
Personalized Meal Planning and Monitoring
A registered dietitian can help tailor a nutrition plan to your preferences and health goals. Personalized advice makes it easier to stick to a routine that works for you and your lifestyle. Interested in working with a dietitian? Season provides virtual consultations with dietitians to make nutrition education convenient and cost-effective. Sign up today to learn more and take control of your health.
Tips for Long-Term Heart Health
Preventing and managing high blood pressure is a lifelong task. Working with a Season registered dietitian can help you with long-term success. Your Season dietitian provides motivation and can assist you with making small changes that amount to huge wins over time.
Supporting Your Weight Loss and Health Goals
Weight loss and maintaining an appropriate weight can support blood pressure levels. A registered dietitian will help you determine and achieve a sustainable weight to keep blood pressure levels in check.
