7-Day Meal Plan for High Blood Pressure, Created by a Dietitian

In this seven-day high blood pressure meal plan for beginners, we map out a week of delicious recipes tailored for those just getting started with healthier eating or those who might have been recently diagnosed with high blood pressure. We keep things super simple by repeating several breakfasts and lunches and by choosing dinner recipes with short ingredient lists and simple steps— think one-pot recipes! The goal is to enjoy cooking more meals at home and reap the health benefits without feeling like you're spending too much time in the kitchen.

What Causes High Blood Pressure?

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 the National 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.

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 in Nature Scientific Reports suggests 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.

Nutrition-wise, lowering your sodium intake, namely by reducing high-sodium choices like frozen dinners and fast foods, can help lower blood pressure. Plus, increasing your intake of foods rich in potassium, like most fruits and vegetables, salmon, beans and dairy, can also help lower your blood pressure.

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. We also included modifications for 1,200 or 2,000 calories a day, depending on your individual calorie needs.

How to Shop for Foods to Lower High Blood Pressure

When you're shopping for foods 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 find frozen fruits and vegetables in the inner aisles, which are just as healthy as fresh and a great option to include on your shopping list.

When buying canned foods, like beans or tomatoes, look for phrases like no-salt-added, unsalted or low-sodium. As a general rule, look at the nutrition label and try to limit foods that contain more than 20% of the Daily Value (DV) of sodium per serving or even less. If you purchase a canned item containing salt, like beans, simply drain and rinse it with water to reduce the sodium by at least 40%. As much as possible, try to skip processed meats—like hot dogs or sausage—and frozen meals like frozen pizza or TV dinners. And be sure to double-check the nutrition label on marinades and sauces, as these can be a sneaky high source of sodium.

Essentially, the best way to reduce your salt intake is to cook more meals at home and to use less salt. If you find reading the labels overwhelming, start by preparing more homemade meals from scratch and increase your fruit and vegetable intake. These two steps can make a huge difference.

Healthy Foods for High Blood Pressure

Aim for foods rich in potassium, magnesium and calcium to lower your blood pressure.

• Banana
• Oranges
• Apricots
• Melon, like cantaloupe, honeydew and watermelon
• Dark leafy greens, like spinach and kale
• Potatoes
• Sweet potatoes
• Winter squash, like acorn or butternut
• Beets
• Beans and legumes
• Yogurt and milk
• Kefir
• Salmon
• Almonds, walnuts and other nuts and seeds

How to Meal-Prep Your Week of Meals

1. Prepare Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.

Day 1

Breakfast (309 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (455 calories)

• 1 serving White Bean & Veggie Salad
• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (522 calories)

• 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus

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 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1/4 cup sliced cucumbers.

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.

Day 2

Breakfast (309 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (148 calories)

• 1 cup nonfat plain Greek yogurt
• 1/4 cup blackberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (186 calories)

• 10 dry-roasted unsalted almonds
• 2 cups cantaloupe, cubed

Dinner (485 calories)

• 1 serving Chicken Hummus Bowls

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 1,200 Calories: Omit the walnuts at breakfast and the almonds at the P.M. snack plus reduce to 1/2 cup yogurt at the A.M. snack.

To Make it 2,000 Calories: Increase to 2 servings Old-Fashioned Oatmeal at 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.

Day 3

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (72 calories)

• 1 1/3 cup cantaloupe, cubed

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (321 calories)

• 1 medium banana
• 1/3 cup dried walnut halves

Dinner (440 calories)

• 1 serving Baked Eggs in Tomato Sauce with Kale
• 1-oz. slice whole-wheat baguette

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 1,200 Calories: Reduce to 1 Tbsp. slivered almonds at breakfast and omit the walnuts at the P.M. snack.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (318 calories)

• 1 large banana
• 2 Tbsp. almond butter

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (84 calories)

• 10 dried apricot halves

Dinner (429 calories)

• 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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 the Slow-Cooker Chicken & White Bean Stew ready 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 1,200 Calories: Reduce to 1 Tbsp. slivered almonds at breakfast and omit the almond butter at the A.M. snack.

To Make it 2,000 Calories: Add 1 medium orange to lunch, 1/3 cup dry-roasted unsalted almonds P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.

Day 5

Breakfast (309 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (318 calories)

• 1 large banana
• 2 Tbsp. almond butter

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber

Dinner (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & White Bean Stew to 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 1,200 Calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the almonds at the A.M. snack.

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 serving Guacamole Chopped Salad to dinner.

Day 6

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (90 calories)

• 1 2/3 cup cantaloupe, cubed

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (116 calories)

• 1 large apple

Dinner (536 calories)

• 1 serving Coconut-Curry Chicken Cutlets
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

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 1,200 Calories: Omit the almonds at breakfast, reduce the cantaloupe to 3/4 cup at A.M. snack and omit the mixed greens with Citrus Vinaigrette at dinner.

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.

Day 7

Breakfast (309 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (493 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (121 calories)

• 1 large banana

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

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 1,200 Calories: Omit the walnuts at breakfast, change the A.M. snack to 1 clementine and change the P.M. snack to 1 medium apple.

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.