Looking for a simple routine to improve your blood pressure?
This meal plan can help.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Photo:Ali Redmond
Youll also find a whopping 40 grams of fiber, on average, per day.
Fiber is an important nutrient with manyhealth benefits, including improved heart health.
We included many potassium-rich foods throughout the seven days.Potassiumis a mineral that has a positive impact on blood pressure.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Each day in this plan provides an average of 84 grams per day.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
We have plenty ofhealthy blood pressureandheart-healthyrecipes to choose from if youd prefer a different option.
Yes, if its easier to eat the same breakfast and lunch every day then that works.
Each breakfast is between 419 to 488 calories while lunches span 417 to 471 calories.
Ali Redmond
We no longer provide modifications for 1,200-calorie days in our meal plans.
Snack (176 calories)
Lunch (417 calories)
P.M. Make it 1,500 calories:Reduce to 1 Tbsp.
slivered almonds at breakfast and omit almond butter at P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 1,500 calories:Omit almond butter at P.M. snack and omit quinoa at dinner.
Day 3
P.M. Make it 1,500 calories:Omit almonds at lunch and slivered almonds at P.M. snack.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Make it 1,500 calories:Reduce to 2 Tbsp.
slivered almonds at breakfast, omit almonds at lunch and omit evening snack.
Day 6
Lunch (471 calories)
P.M. Make it 1,500 calories:Omit slivered almonds at breakfast and change A.M. snack to 13 cup blueberries.
Ali Redmond
Make it 2,000 calories:Add 2 Tbsp.
almond butter to P.M. snack.
American Heart Association.What are the Signs and Symptoms of High Blood Pressure?
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Centers for Disease Control and Prevention.High Blood Pressure Facts.
American Heart Association.Health Threats from High Blood Pressure.
American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.
2023;15(9):e46116.
doi:10.7759/cureus.46116
American Heart Association.A Primer on Potassium.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
