7-Day Anti-Inflammatory Low-Sodium Meal Plan for High Blood Pressure, Created by a Dietitian

Nearly half of all adults in the United States are diagnosed with high blood pressure, also called hypertension, according to the Centers for Disease Control and Prevention. And yet, only 1 in 4 adults with hypertension have their blood pressure managed. Nicknamed the "silent killer" because high blood pressure has very few symptoms, having hypertension increases the risk of developing heart disease and stroke. The CDC reports that high blood pressure was the primary or contributing cause of nearly 700,000 deaths in the U.S. in 2021. Because of its lack of symptoms, treating and preventing high blood pressure should be done with regular blood pressure checks in conjunction with your medical provider.

In the meantime, there are some proactive steps to take at home to support a healthy heart and improve blood pressure. In this meal plan, we incorporate plenty of inflammation-reducing foods and follow the principles of the DASH diet (Dietary Approaches to Stop Hypertension). Consistently touted as one of the healthiest ways of eating, the DASH diet is similar to the popular Mediterranean diet. It emphasizes a high intake of fruits and vegetables, whole grains, legumes, lean proteins and nutrients linked to reducing blood pressure, like calcium, potassium and magnesium.

Throughout the week, you'll find delicious anti-inflammatory, heart-healthy meals and snacks with daily sodium capped at no more than 1,500 milligrams per day, as the American Heart Association recommends. Plus, each day provides at least 31 grams of fiber, which has many health benefits, particularly for the heart, and helps keep you full between meals to avoid that afternoon energy slump.

According to the AHA, even a small amount of weight loss can significantly improve blood pressure. For this reason, we set this plan at 1,500 calories a day, a level where most people will lose weight. However, since calorie needs should be individualized, we included modifications for 1,200 and 2,000 calories per day, which should be used as guidance.

What's the Link Between Inflammation and High Blood Pressure?

Though people often associate inflammation with joint pain, chronic inflammation is actually linked to a growing list of health conditions, including heart disease, type 2 diabetes, inflammatory bowel disease and certain types of cancers. Chronic inflammation can even trigger stiffness and hardening of the arteries, resulting in high blood pressure. Fortunately, the steps to reduce chronic inflammation often coincide with many of the strategies to lower blood pressure and improve heart health. Changes to both improve blood pressure and decrease inflammation include regular exercise and a nutritious, balanced and adequate diet. To improve inflammation through diet, focus on antioxidant-rich fruits and vegetables, whole grains, lean proteins and unsaturated fats while limiting pro-inflammatory foods, like refined grains, added sugars and processed foods. Moving your body also has some serious health benefits, as regular exercise plays a role in reducing inflammation and improving heart health.

Anti-Inflammatory Foods to Focus On

• Fruit, especially fruits rich in antioxidants, potassium and fiber: Berries, cherries, pomegranates, pears, apples, citrus fruits, watermelon, kiwi, melons, bananas, peaches
• Vegetables, particularly dark leafy greens and cruciferous veggies: Collard greens, kale, spinach, broccoli, cauliflower, cabbage, Brussels sprouts
• Fish, especially fish high in omega-3 fatty acids: Salmon, tuna, sardines, mackerel
• Fermented dairy: Yogurt and kefir
• Legumes and pulses: Lentils, peas, chickpeas, pinto beans, black beans, kidney beans, peanuts
• Lean proteins: Leaner cuts of chicken, beef, turkey and pork
• Nuts and seeds, including natural nut butters (with no added sugar): Almonds, walnuts, pecans, cashews, flaxseeds, chia seeds, pumpkin seeds
• Avocado
• Olive oil
• Whole grains: Oats, whole wheat, quinoa, brown rice, freekeh, bulgur, wheat berries
• Herbs and spices

How to Meal-Prep Your Week of Meals:

1. Make Overnight Steel-Cut Oats to have for breakfast on Days 2, 3, 5 and 6.
2. Prepare Turkey Chili to have for lunch on Days 2 through 5.

Day 1

Breakfast (492 calories)

• 1 serving Blackberry Smoothie
• ¼ cup unsalted dry-roasted shelled pistachios

A.M. Snack (42 calories)

• 1 kiwi

Lunch (351 calories)

• 1 serving Cucumber Salad Sandwich
• 1 medium peach

P.M. Snack (46 calories)

• 1 cup diced watermelon

Dinner (572 calories)

• 1 serving Salmon Power Bowl

Daily Totals: 1,503 calories, 56g fat, 13g saturated fat, 79g protein, 184g carbohydrate, 32g fiber, 1,083mg sodium

Make it 1,200 calories: Omit pistachios at breakfast and change dinner to Sheet-Pan Roasted Salmon & Vegetables.

Make it 2,000 calories: Substitute 1 serving Sprouted-Grain Toast with Peanut Butter & Banana for the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 cup edamame, in pods, to P.M. snack.

Day 2

Breakfast (386 calories)

• 1 serving Overnight Steel-Cut Oats
• 2 Tbsp. chopped walnuts
• ¼ cup blueberries

A.M. Snack (106 calories)

• 1 cup nonfat plain kefir
• ¼ cup raspberries

Lunch (379 calories)

• 1 serving Turkey Chili

P.M. Snack (271 calories)

• 1 medium apple
• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (380 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodium

Make it 1,200 calories: Omit chopped walnuts at breakfast and change P.M. snack to 1 medium peach.

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to lunch and 1 serving Everything Bagel Avocado Toast to dinner.

Day 3

Breakfast (386 calories)

• 1 serving Overnight Steel-Cut Oats
• 2 Tbsp. chopped walnuts
• ¼ cup blueberries

A.M. Snack (263 calories)

• 1 medium banana
• 1½ Tbsp. smooth natural peanut butter

Lunch (379 calories)

• 1 serving Turkey Chili

P.M. Snack (103 calories)

• ⅔ cup nonfat plain Greek yogurt
• ¼ cup blackberries

Dinner (362 calories)

• 1 serving Sheet-Pan Carrots & Chickpeas with Tahini

Daily Totals: 1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodium

Make it 1,200 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit peanut butter at A.M. snack and yogurt at P.M. snack.

Make it 2,000 calories: Add 1 medium apple to lunch, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 serving Avocado Caprese Salad to dinner.

Day 4

Breakfast (492 calories)

• 1 serving Blackberry Smoothie
• ¼ cup unsalted dry-roasted shelled pistachios

A.M. Snack (46 calories)

• 1 cup cubed watermelon

Lunch (379 calories)

• 1 serving Turkey Chili

P.M. Snack (95 calories)

• 1 medium apple

Dinner (477 calories)

• 1 serving Sweet Potato & Black Bean Tacos

Daily Totals: 1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodium

Make it 1,200 calories: Omit pistachios at breakfast and change P.M. snack to 1/4 cup sliced cucumber.

Make it 2,000 calories: Add 1 medium bell pepper with 2 Tbsp. hummus to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 5

Breakfast (386 calories)

• 1 serving Overnight Steel-Cut Oats
• 2 Tbsp. chopped walnuts
• ¼ cup blueberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 plum

Lunch (379 calories)

• 1 serving Turkey Chili

P.M. Snack (103 calories)

• ⅔ cup nonfat plain Greek yogurt
• ¼ cup blackberries

Dinner (426 calories)

• 1 serving Pasta alla Norma
• 1 serving Tomato Salad with Lemon-Basil Vinaigrette

Meal-Prep Tip: Reserve 2 servings Pasta alla Norma to have for lunch on days 6 and 7.

Daily Totals: 1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodium

Make it 1,200 calories: Omit walnuts at breakfast and change A.M. snack to 1/4 cup raspberries.

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (386 calories)

• 1 serving Overnight Steel-Cut Oats
• 2 Tbsp. chopped walnuts
• ¼ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (394 calories)

• 1 serving Pasta alla Norma
• 1 medium peach

P.M. Snack (103 calories)

• ⅔ cup nonfat plain Greek yogurt
• ¼ cup blackberries

Dinner (473 calories)

• 1 serving Chicken, Feta & Cucumber Couscous Bowls

Daily Totals: 1,488 calories, 41g fat, 8g saturated fat, 74g protein, 218g carbohydrate, 33g fiber, 1,265mg sodium

Make it 1,200 calories: Omit walnuts at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack.

Make it 2,000 calories: Increase to 1/4 cup chopped walnuts at breakfast, add 1 cup edamame in pods to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (491 calories)

• 1 serving Blackberry Smoothie
• ¼ cup unsalted dry-roasted shelled pistachios

A.M. Snack (106 calories)

• 1 cup nonfat plain kefir
• ¼ cup raspberries

Lunch (394 calories)

• 1 serving Pasta alla Norma
• 1 medium peach

P.M. Snack (56 calories)

• ⅔ cup blueberries

Dinner (454 calories)

• 1 serving Pesto Shrimp
• ½ cup cooked brown rice

Daily Totals: 1,501 calories, 55g fat, 11g saturated fat, 75g protein, 191g carbohydrate, 31g fiber, 952mg sodium

Make it 1,200 calories: Omit pistachios at breakfast and kefir at A.M. snack plus substitute 1 plum for the peach at lunch.

Make it 2,000 calories: Substitute 1 serving Sprouted-Grain Toast with Peanut Butter & Banana for the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Massaged Kale Salad to dinner.