You Just Found Out You Have High Blood Pressure—Try This Easy 30 Day Meal Plan

Whether you simply came upon you will have hypertension or have been coping with elevated numbers for some time, this straightforward 30-day meal plan for hypertension may also help. Enjoy a whole month of scrumptious and easy recipes tailor-made to enhance blood strain and shield your coronary heart. You’ll discover tons of one-pot and sheet-pan meals for simple clean-up, meal-prep ideas all through and three completely different calorie ranges to select from. Check it out and your coronary heart will thanks!

Why This Meal Plan Is Great for You

To assist enhance blood strain ranges, we capped the sodium on this plan at 1,500 milligrams (mg) per day, which the American Heart Association (AHA) recommends as the thought restrict for many adults. When eaten in extra, sodium pulls water into the blood vessels, inflicting a rise in complete blood quantity and elevated blood strain. While we scale back complete sodium, we made certain to incorporate loads of high-potassium meals, akin to bananas, dairy, candy potato, spinach and extra. Potassium may also help counteract the impact of sodium and eases pressure within the blood vessels. 

To shield the guts, we capped saturated fat at 14 grams per day, with an higher restrict of 20 grams on days we embody fatty fish, akin to salmon and tuna. When eaten in giant quantities, saturated fats can improve LDL ldl cholesterol, leading to narrower arteries and an elevated threat of growing coronary heart illness and hypertension. We do, nonetheless, embody loads of fiber—an all-star nutrient that may assist enhance coronary heart well being, healthy weight maintenance and enhance intestine well being. Fiber suggestions vary from 25 grams for ladies to 38 grams for males. In this plan, every day supplies a median of 42 grams of fiber. Though not explicitly linked to raised blood strain, we all know that protein is a nutrient many individuals prioritize. Each day supplies a median of 99 grams of protein. 

This 1,800-calorie meal plan has modifications for 1,500 and a couple of,000 energy to help these with completely different calorie needs. While we beforehand included meal plans and modifications for 1,200 energy, we now not do. The 2020-2025 Dietary Guidelines for Americans means that limiting your energy to 1,200 per day is just too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Peach Pie Overnight Oats to have for breakfast on days 2 via 5. 
2. Prepare Shredded Wheat with Raisins & Walnuts to have for breakfast all through the month.
3. Make Lemony Chicken & Rice Soup to have for lunch on days 2 via 5. 

Day 1

Breakfast (459 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (420 energy)

P.M. Snack (274 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (436 energy)

Daily Totals: 1,796 energy, 91g fats, 14g saturated fats, 92g protein, 175g carbohydrate, 43g fiber, 1,406mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium orange and omit chopped walnuts at P.M. snack.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to the apple at lunch. 

Day 2

Breakfast (389 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (492 energy)

P.M. Snack (274 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (476 energy)

Daily Totals: 1,837 energy, 72g fats, 10g saturated fats, 114g protein, 199g carbohydrate, 41g fiber, 1,495mg sodium.

Make it 1,500 energy: Change A.M. snack to ½ cup raspberries and omit chopped walnuts at P.M. snack.

Make it 2,000 energy: Add 1 serving Cottage Cheese Snack Jar as a night snack.

Day 3

Breakfast (389 energy)

A.M. Snack (170 energy)

Lunch (492 energy)

P.M. Snack (305 energy)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Dinner (491 energy)

Daily Totals: 1,849 energy, 69g fats, 14g saturated fats, 117g protein, 196g carbohydrate, 44g fiber, 1,352mg sodium.

Make it 1,500 energy: Reduce to ½ cup edamame, in pods, at lunch and omit peanut butter at P.M. snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack. 

Day 4

Breakfast (389 energy)

A.M. Snack (170 energy)

Lunch (492 energy)

P.M. Snack (296 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 small banana

Dinner (501 energy)

Daily Totals: 1,848 energy, 80g fats, 12g saturated fats, 93g protein, 207g carbohydrate, 48g fiber, 1,345mg sodium.

Make it 1,500 energy: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.

Make it 2,000 energy: Add 1 medium apple with 1 Tbsp. pure peanut butter as a night snack. 

Day 5

Breakfast (389 energy)

A.M. Snack (170 energy)

Lunch (492 energy)

P.M. Snack (270 energy)

• ¼ cup dry-roasted unsalted almonds
• ¾ cup blueberries

Dinner (514 energy)

Daily Totals: 1,834 energy, 75g fats, 11g saturated fats, 112g protein, 196g carbohydrate, 44g fiber, 1,453mg sodium.

Make it 1,500 energy: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. snack.

Make it 2,000 energy: Add 1 medium apple with 1 Tbsp. pure peanut butter as a night snack. 

Day 6

Breakfast (584 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 energy)

P.M. Snack (274 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (391 energy)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow evening. 

Daily Totals: 1,816 energy, 107g fats, 13g saturated fats, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack. 

Make it 2,000 energy: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as a night snack.

Day 7

Breakfast (584 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 energy)

P.M. Snack (274 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (391 energy)

Daily Totals: 1,816 energy, 107g fats, 13g saturated fats, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium peach and omit chopped walnuts at P.M. snack. 

Make it 2,000 energy: Reduce to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Cottage Cheese Snack Jar as a night snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on days 9 via 13. 
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 9 via 12. 

Day 8

Breakfast (584 energy)

A.M. Snack (31 energy)

Lunch (420 energy)

P.M. Snack (179 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 Tbsp. chopped walnuts

Dinner (576 energy)

Daily Totals: 1,790 energy, 83g fats, 13g saturated fats, 68g protein, 220g carbohydrate, 47g fiber, 1,175mg sodium.

Make it 1,500 energy: Omit apple at lunch and alter P.M. snack to ½ cup sliced cucumbers. 

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 9

Breakfast (346 energy)

A.M. Snack (337 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 giant pear

Lunch (479 energy)

P.M. Snack (200 energy)

• 1 medium apple
• 1 Tbsp. pure peanut butter

Dinner (440 energy)

Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow evening. 

Daily Totals: 1,802 energy, 78g fats, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.

Make it 1,500 energy: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.

Make it 2,000 energy: Add ¾ cup cubed avocado to dinner.

Day 10

Breakfast (346 energy)

A.M. Snack (337 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 giant pear

Lunch (479 energy)

P.M. Snack (200 energy)

• 1 medium apple
• 1 Tbsp. pure peanut butter

Dinner (440 energy)

Daily Totals: 1,802 energy, 78g fats, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.

Make it 1,500 energy: Omit almonds at A.M. snack and omit peanut butter at P.M. snack.

Day 11

Breakfast (346 energy)

A.M. Snack (170 energy)

Lunch (479 energy)

P.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Dinner (464 energy)

Evening Snack (131 energy)

Daily Totals: 1,796 energy, 76g fats, 13g saturated fats, 110g protein, 185g carbohydrate, 35g fiber, 1,136mg sodium.

Make it 1,500 energy: Change P.M. snack to 1 clementine and omit night snack.

Make it 2,000 energy: Add 1 cup edamame, in pods, to the night snack.

Day 12

Breakfast (346 energy)

A.M. Snack (170 energy)

Lunch (479 energy)

P.M. Snack (268 energy)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (557 energy)

Meal-Prep Tip: Reserve 2 servings Chicken Fajita Soup to have for lunch on days 13 & 14. 

Daily Totals: 1,820 energy, 87g fats, 13g saturated fats, 104g protein, 175g carbohydrate, 44g fiber, 1,491mg sodium.

Make it 1,500 energy: Omit banana at lunch and omit almonds at P.M. snack.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to the banana at lunch.

Day 13

Breakfast (346 energy)

A.M. Snack (176 energy)

• 1 sliced sprouted wheat bread, toasted
• 1 Tbsp. pure peanut butter

Lunch (443 energy)

P.M. Snack (170 energy)

Dinner (472 energy)

Evening Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,813 energy, 55g fats, 8g saturated fats, 103g protein, 241g carbohydrate, 56g fiber, 1,462mg sodium.

Make it 1,500 energy: Omit pear at lunch and omit night snack.

Make it 2,000 energy: Add ¼ cup chopped walnuts to breakfast. 

Day 14

Breakfast (459 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (443 energy)

P.M. Snack (170 energy)

Dinner (412 energy)

Evening Snack (95 energy)

Daily Totals: 1,786 energy, 68g fats, 13g saturated fats, 103g protein, 209g carbohydrate, 46g fiber, 1,433mg sodium.

Make it 1,500 energy: Omit Feta, Egg & Spinach Breakfast Taco at breakfast and omit night snack.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Prepare Three Bean Chili to have for lunch on days 16 via 19

Day 15

Breakfast (302 energy)

A.M. Snack (200 energy)

Lunch (492 energy)

P.M. Snack (170 energy)

Dinner (474 energy)

Evening Snack (142 energy)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 cup sliced strawberries

Meal-Prep Tip: Reserve 4 servings Three-Bean Chili to have for lunch on days 16 via 19.

Daily Totals: 1,780 energy, 71g fats, 14g saturated fats, 113g protein, 190g carbohydrate, 58g fiber, 1,429mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium peach and omit night snack.

Make it 2,000 energy: Add ¼ cup chopped walnuts to the night snack. 

Day 16

Breakfast (584 energy)

A.M. Snack (122 energy)

Lunch (358 energy)

P.M. Snack (170 energy)

Dinner (405 energy)

Evening Snack (176 energy)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,815 energy, 84g fats, 13g saturated fats, 106g protein, 178g carbohydrate, 38g fiber, 1,252mg sodium.

Make it 1,500 energy: Change P.M. snack to ½ blueberries and omit night snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 17

Breakfast (584 energy)

P.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (358 energy)

P.M. Snack (176 energy)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (454 energy)

Meal-Prep Tip: Reserve leftover Pesto Chicken & Cannellini Bean Soup to have for dinner tomorrow evening. 

Daily Totals: 1,778 energy, 99g fats, 14g saturated fats, 89g protein, 158g carbohydrate, 39g fiber, 1,481mg sodium.

Make it 1,500 energy: Change A.M. snack to ½ cup blueberries and alter P.M. snack to 1 medium orange. 

Make it 2,000 energy: Add 1 serving Cottage Cheese Snack Jar as a night snack.

Day 18

Breakfast (366 energy)

• 1 cup nonfat plain strained Greek-style yogurt
• ¼ cup chopped walnuts
• ½ cup blueberries

A.M. Snack (305 energy)

• 1 medium apple
• 2 Tbsp. pure peanut butter

Lunch (358 energy)

P.M. Snack (170 energy)

Dinner (548 energy)

Evening Snack (62 energy)

Daily Totals: 1,809 energy, 87g fats, 14g saturated fats, 109g protein, 161g carbohydrate, 44g fiber, 1,438mg sodium.

Make it 1,500 energy: Change A.M. snack to ½ cup blueberries and omit night snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to the night snack.

Day 19

Breakfast (584 energy)

A.M. Snack (116 energy)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (358 energy)

P.M. Snack (214 energy)

• 1 cup edamame, in pods
• 1 clementine

Dinner (544 energy)

Daily Totals: 1,815 energy, 76g fats, 14g saturated fats, 109g protein, 199g carbohydrate, 36g fiber, 1,208mg sodium.

Make it 1,500 energy: Omit yogurt at A.M. snack and alter P.M. snack to ¼ cup blueberries. 

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.

Day 20

Breakfast (584 energy)

A.M. Snack (116 energy)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (331 energy)

P.M. Snack (214 energy)

• 1 cup edamame, in pods
• 1 clementine

Dinner (406 energy)

Evening Snack (131 energy)

Daily Totals: 1,782 energy, 82g fats, 14g saturated fats, 100g protein, 190g carbohydrate, 37g fiber, 1,130mg sodium.

Make it 1,500 energy: Omit yogurt at A.M. snack and omit edamame, in pods, at P.M. snack.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to the night snack.

Day 21

Breakfast (459 energy)

A.M. Snack (196 energy)

• ¾ cup edamame, in pods
• 1 medium orange

Lunch (331 energy)

P.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Dinner (490 energy)

Evening Snack (131 energy)

Daily Totals: 1,813 energy, 93g fats, 14g saturated fats, 90g protein, 176g carbohydrate, 37g fiber, 1,428mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 clementine and omit night snack.

Make it 2,000 energy: Add 1 medium banana to lunch and 1 medium apple to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on days 23 via 25. 
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 23 via 26.

Day 22

Breakfast (584 energy)

A.M. Snack (200 energy)

• 1 medium apple
• 1 Tbsp. pure peanut butter 

Lunch (420 energy)

P.M. Snack (170 energy)

Dinner (409 energy)

Daily Totals: 1,783 energy, 86g fats, 14g saturated fats, 103g protein, 169g carbohydrate, 31g fiber, 1,051mg sodium.

Make it 1,500 energy: Change A.M. snack to ¼ cup blueberries and omit banana at lunch.

Make it 2,000 energy: Increase to 2 Tbsp. pure peanut butter at A.M. snack and add 1 giant pear as a night snack.

Day 23

Breakfast (419 energy)

A.M. Snack (122 energy)

Lunch (393 energy)

P.M. Snack (170 energy)

Dinner (494 energy)

Evening Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,804 energy, 90g fats, 13g saturated fats, 87g protein, 176g carbohydrate, 34g fiber, 1,253mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 clementine and omit night snack.

Make it 2,000 energy: Add 1 cup edamame, in pods, to A.M. snack.

Day 24

Breakfast (419 energy)

A.M. Snack (122 energy)

Lunch (393 energy)

P.M. Snack (170 energy)

Dinner (493 energy)

Evening Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & White Bean Stew to have for dinner tomorrow evening. 

Daily Totals: 1,803 energy, 70g fats, 11g saturated fats, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 clementine and omit night snack. 

Make it 2,000 energy: Add 1 cup edamame, in pods, to A.M. snack.

Day 25

Breakfast (419 energy)

A.M. Snack (122 energy)

Lunch (393 energy)

P.M. Snack (170 energy)

Dinner (493 energy)

Evening Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,803 energy, 70g fats, 11g saturated fats, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 clementine and omit night snack. 

Make it 2,000 energy: Add 1 medium apple to lunch and add 1 medium pear to night snack.

Day 26

Breakfast (459 energy)

A.M. Snack (116 energy)

• ¾ cup nonfat plain strained Greek-style yogurt
• ¼ cup raspberries

Lunch (393 energy)

P.M. Snack (214 energy)

• 1 cup edamame, in pods
• 1 clementine

Dinner (376 energy)

Evening Snack (248 energy)

• ¼ cup dry-roasted unsalted almonds
• ½ cup blueberries

Daily Totals: 1,807 energy, 71g fats, 11g saturated fats, 109g protein, 207g carbohydrate, 39g fiber, 1,475mg sodium.

Make it 1,500 energy: Reduce to ½ cup edamame, in pods, at P.M. snack and omit almonds at night snack.

Make it 2,000 energy: Add ¼ cup chopped walnuts to A.M. snack.

Day 27

Breakfast (584 energy)

A.M. Snack (95 energy)

Lunch (420 energy)

P.M. Snack (170 energy)

Dinner (529 energy)

Daily Totals: 1,798 energy, 79g fats, 13g saturated fats, 105g protein, 187g carbohydrate, 34g fiber, 1,262mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium orange, omit banana at lunch and alter P.M. snack to ¼ cup blueberries. 

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to A.M. snack.

Day 28

Breakfast (459 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (420 energy)

P.M. Snack (214 energy)

• 1 cup edamame, in pods
• 1 clementine

Dinner (458 energy)

Evening Snack (42 energy)

Daily Totals: 1,800 energy, 78g fats, 13g saturated fats, 97g protein, 196g carbohydrate, 36g fiber, 1,498mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 medium apple and omit edamame at P.M. snack.

Make it 2,000 energy: Add 1 serving Cottage Cheese Snack Jar to the night snack.

Week 5

Day 29

Breakfast (584 energy)

A.M. Snack (62 energy)

Lunch (466 energy)

P.M. Snack (170 energy)

Dinner (523 energy)

Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow evening. 

Daily Totals: 1,805 energy, 87g fats, 15g saturated fats, 78g protein, 200g carbohydrate, 37g fiber, 1,257mg sodium.

Make it 1,500 energy: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie  and alter A.M. snack to 1 medium apple. 

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 30

Breakfast (459 energy)

A.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Lunch (466 energy)

P.M. Snack (157 energy)

• ¾ cup edamame, in pods
• ¼ cup blueberries

Dinner (523 energy)

Daily Totals: 1,810 energy, 92g fats, 17g saturated fats, 85g protein, 181g carbohydrate, 38g fiber, 1,500mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 clementine and omit edamame at P.M. snack.

Make it 2,000 energy: Add 1 serving Cottage Cheese Snack Jar as a night snack.

Heart-Healthy Foods to Focus On:

• Fruits
• Vegetables
• Whole grains
• Beans
• Lentils
• Olive oil 
• Avocado
• Nonfat and low-fat dairy
• Poultry
• Fish
• Eggs
• Lean cuts of meat
• Herbs and spices

Strategies to Improve Blood Pressure: 

• Eat More Potassium-Rich Foods: Potassium helps scale back the influence sodium can have on blood strain and eases pressure within the blood vessels. High-potassium foods embody darkish leafy greens, apricots, dairy, salmon, avocado and candy potato.
• Focus on Fiber: Named our primary nutrient to assist lower cholesterol, a fiber-rich eating regimen may also help shield the guts. High-fiber meals embody beans, lentils, fruits, greens, entire grains, nuts and seeds. 
• Exercise: Regular bodily exercise can helpreduce blood strain. The American Heart Association recommends a objective of 150 minutes per week of moderate-intensity train, akin to a brisk stroll. Check out our The Best Walking Plan to Lower Blood Pressure to get began. 
• Reduce Saturated Fat: Saturated fats can elevate LDL ldl cholesterol, which will increase the danger of growing coronary heart illness. Reduce your consumption of meals wealthy in saturated fat, akin to high-fat dairy, cheese and fatty cuts of purple meat and as a substitute prioritize unsaturated fat, present in olive oil, nuts and seeds.