Pump up the fiber and support heart health in this 7-day meal plan for healthy blood pressure.

Reviewed by Dietitian Jessica Ball, MS, RD

Follow this seven-day high-fiber meal plan for high blood pressure for a week of delicious and nutritious heart-healthy meals. We focus on nutrients that support healthy blood pressure, such as fiber and potassium, while limiting nutrients that do not support a healthy heart, such as sodium and saturated fat. High blood pressure, also called high blood pressure, affects about 50% of adults in the United States. Although it often has no outward symptoms, untreated high blood pressure can lead to some serious side effects, including stroke, heart attack, and heart disease. If you have high blood pressure or know you are at risk, contact your doctor. Although medication may be recommended for many people, do not underestimate the positive effect dietary habits and lifestyle habits can have on your stats. Follow this seven-day meal plan for high blood pressure to get started.

Why this meal plan is good for you

To support healthy blood pressure and overall heart health, we limit saturated fat to no more than 14 grams per day. Although there is some debate going on saturated fat and heart health, we know most of us don’t get enough heart health unsaturated fats. In this plan, you’ll find plenty of sources of unsaturated fats, including nuts and nut butters, avocados, and olive oil. We also limit sodium to 1,500 milligrams per day. This is the ideal limit for people with high blood pressure, according to the American Heart Association.

We prioritized two key nutrients that can help lower blood pressure: potassium and fiber. Each day provides an average of about 3,700 milligrams potassium. The AHA recommends at least 3,500 mg of potassium per day for people aiming to treat or prevent high blood pressure. Foods high in potassium include squash, spinach, banana, dairy products, and sweet potatoes. We also include an average of 44 grams of fiber per day. Fiber is an important nutrient with many health benefits, including improved heart health and cholesterol and lowered blood pressure.

This 1,800 calorie meal plan has 1,500 and 2,000 calorie modifications to support those with different caloric needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and wellness.

Day 1

Breakfast (331 calories)

• 1 slice of wholemeal bread, toasted

• 1 tbsp. almond butter

• 1 portion Chia seed jam without added sugar

• 1 (5.3 oz.) container fat-free plain Greek-style strained yogurt

• 1 medium peach

Top toast with almond butter and chia jam; serve with yogurt and peach on the side.

AM Snack (311 calories)

Lunch (501 calories)

PM Snack (184 calories)

Dinner (484 calories)

Tips for meal preparation: Book three portions Copycat Olive Garden Pasta and Fagioli to eat for lunch on days 2 to 4.

Daily Totals: 1,811 calories, 88g fat, 14g saturated fat, 99g protein, 170g carbohydrate, 47g fiber, 4,312mg potassium, 1,488mg sodium.

Make it 1,500 calories: Exclude yogurt for breakfast and almonds for AM snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 2

Breakfast (408 calories)

AM Snack (311 calories)

Lunch (308 calories)

PM Snack (101 calories)

Dinner (663 calories)

Daily totals: 1,795 calories, 84 g fat, 13 g saturated fat, 76 g protein, 201 g carbohydrate, 41 g fiber, 3,098 mg potassium, 1,470 mg sodium.

Make it 1,500 calories: Exclude almonds at AM snack and apple at lunch.

Make it 2,000 calories: Add 2 tbsp. natural peanut butter with the apple at lunch.

Day 3

Breakfast (407 calories)

AM Snack (311 calories)

Lunch (402 calories)

PM Snack (176 calories)

Dinner (395 calories)

Evening snack (101 calories)

Daily Totals: 1,793 calories, 71 g fat, 13 g saturated fat, 87 g protein, 220 g carbohydrate, 38 g fiber, 3,737 mg potassium, 1,454 mg sodium.

Make it 1,500 calories: Exclude almonds at AM snack and omit evening snack.

Make it 2,000 calories: Add 2 tbsp. natural peanut butter with the apple at lunch.

Day 4

Breakfast (407 calories)

AM Snack (311 calories)

Lunch (402 calories)

PM Snack

Dinner (452 ​​calories)

Evening snack (101 calories)

Daily totals: 1,805 calories, 66 g fat, 10 g saturated fat, 86 g protein, 236 g carbohydrate, 47 g fiber, 3,327 mg potassium, 1,498 mg sodium.

Make it 1,500 calories: Exclude almonds at AM snack and omit evening snack.

Make it 2,000 calories: Add 2 tbsp. natural peanut butter with the apple at lunch.

Day 5

Breakfast (407 calories)

AM Snack (206 calories)

Lunch (501 calories)

PM Snack (184 calories)

Dinner (478 calories)

Daily totals: 1,776 calories, 82 g fat, 11 g saturated fat, 99 g protein, 173 g carbohydrate, 39 g fiber, 3,495 mg potassium, 1,185 sodium.

Make it 1,500 calories: Cut out kefir at breakfast, change AM snack to 1 medium peach and cut out orange at PM snack.

Make it 2,000 calories: Add 1 medium apple to AM snack and add 1 medium banana as evening snack.

Day 6

Breakfast (331 calories)

• 1 slice of wholemeal bread, toasted

• 1 tbsp. almond butter

• 1 portion Chia seed jam without added sugar

• 1 (5.3 oz.) container fat-free plain Greek-style strained yogurt

• 1 medium peach

Top toast with almond butter and chia jam; serve with yogurt and peach on the side.

AM Snack (291 calories)

Lunch (501 calories)

PM Snack (184 calories)

Dinner (423 calories)

Evening snack (53 calories)

Daily Totals: 1,782 calories, 82 g fat, 107 g protein, 171 g carbohydrate, 45 g fiber, 4,288 mg potassium, 1,332 mg sodium.

Make it 1,500 calories: Exclude almonds at AM snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup of unsalted dry-roasted shelled pistachios to the evening snack.

Here’s how to prepare your meal week:

1. Do Pumpkin-Date Overnight Oats to eat for breakfast days 2 to 5.

Frequently asked questions

Is it OK to mix and match meals if there is one I don’t like?

Yes! Feel free to mix and match meals if there is one you don’t like. You can also check out more of ours heart healthy recipes. Just be sure to watch the saturated fat and sodium if you switch.

Can I have the same breakfast or lunch every day?

Definitely, if it’s easier to eat the same breakfast or lunch every day, go for it. Each of the options chosen are heart-healthy and low in saturated fat and sodium, so choosing the same option daily should work for most people.

Why is there no change for 1200 calories?

We no longer provide modifications for 1,200 calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that restricting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it is unsustainable for long-term health and well-being.

What are the side effects of high blood pressure?

If left untreated, high blood pressure can increase the risk of heart attack, heart disease, stroke, vision loss and kidney damage. Because it has few, if any, outward symptoms, it’s important to check your blood pressure regularly.

Heart-healthy foods to focus on:

• Nuts and seeds

• Avocado

• Fish

• Seafood

• Olive oil

• Poultry

• Egg

• Beans and lentils

• Whole grains

• Fat-free or low-fat dairy

• Fruits

• Vegetables

• Herbs and spices

Strategies to improve blood pressure:

There are several dietary and lifestyle strategies that can help improve blood pressure.

1. Increase physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week. This might look like a brisk walk for 30 minutes, five times a week. Check out our The best walking plan to lower blood pressure to get started.

2. Reduce Sodium: Cooking more meals at home, checking nutrition labels, and using herbs and spices to pump up flavor are all great strategies for keeping your daily sodium intake below 1,500 milligrams per day.

3. Lifestyle Habits: Limiting alcohol to no more than one drink per day for women and two for men and quitting smoking can help improve blood pressure.

4. Focus on diet: Don’t underestimate the power of the food you eat. Focuses on fiber rich fruits, vegetables, whole grains and legumes while eating more high potassium food can help support a healthy heart and lower blood pressure.