Have high blood pressure?
This high-protein meal plan can help.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy to follow and delicious.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
To help improve blood pressure, we include a wide array ofhigh-potassiumfoods.
Each day provides an average of 41 g per day.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
We capped sodium at 1,500 mg per day and saturated fat at 14 g per day.
We have a wide array ofheart-healthyrecipes, so you’re free to find something to suit your tastes.
Sara Haas
Yes, if its easier to eat the same breakfast or lunch every day then that works!
Each breakfast is between 368 to 424 calories, while each lunch spans 369 to 589 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Jennifer Causey
Though it often has no symptoms, blood pressure can cause some serious side effects.
Untreated high blood pressure damages and hardens the blood vessels.
It increases the risk of heart disease, heart attack and stroke as well as kidney and eye damage.
Charlotte & Johnny Autry
Researchers evaluated the variety and quantity of protein intake of over 12,000 adults in China.
Enjoyproteinfrom sources such as poultry, fish, shellfish, dairy, nuts, seeds, soy and legumes.
Snack (135 calories)
Lunch (589 calories)
P.M. Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds as an evening snack.
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
Day 2
Breakfast (419 calories)
A.M. ## Day 3
A.M.
Snack (105 calories)
Lunch (402 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to banana at the A.M. snack.
Day 4
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
American Heart Association.What are the Signs and Symptoms of High Blood Pressure?
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Centers for Disease Control and Prevention.High Blood Pressure Facts.
National Library of Medicine.
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.
American Heart Association.How Potassium Can Help Control High Blood Pressure.
