Fill up on protein and skip added sugars in this healthy high blood pressure meal plan.
EatingWell
If you have high blood pressurealso called hypertensionyouve probably been told tolimit your sodium intake.
High blood pressure is often without symptoms but can wreak havoc on your health.
Photo:EatingWell
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Though protein is the emphasis of this meal plan,we didnt skimp on fiber.
Each day provides at least 28 grams of this heart-healthy nutrient.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Day 1
Breakfast (279 calories)
A.M.
Snack (292 calories)
Lunch (371 calories)
P.M.
Snack (131 calories)
Lunch (348 calories)
P.M. natural peanut butter to breakfast, increase to 4 Tbsp.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
chopped nuts at P.M. snack and add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 3
Breakfast (375 calories)
A.M.
Snack (140 calories)
P.M. ## Day 4
P.M. ## Day 5
A.M. ## Day 6
Lunch (442 calories)
P.M. natural peanut butter as an evening snack.
Jason Donnelly
Day 7
Breakfast (340 calories)
P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.
Foods to Focus on to Lower Blood Pressure
Can Protein Help Lower Blood Pressure?
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Centers for Disease Control and Prevention.
Centers for Disease Control and Prevention.High blood pressure facts.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
