Looking to lower your high blood pressure?

Eating more fiber can help.

From left to right: Jen Causey, Robby Lozano, and Ali Redmond.

a collage featuring some of the recipes in the 30-Day High-Fiber Meal Plan for High Blood Pressure, Created by a Dietitian

Photo:From left to right: Jen Causey, Robby Lozano, and Ali Redmond. EatingWell design.

Lets get started, your heart will thank you.

A high intake of saturated fat may lead to high cholesterol levels and increase the risk of heart disease.

While fiber is the focus of this healthy blood pressure meal plan, we didnt forget aboutprotein.

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

EatingWell

Each day provides an average of 96 grams of protein.

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

Snack (144 calories)

Lunch (414 calories)

P.M. Make it 1,500 calories:Omit evening snack.

Image of Sweet Potato, Kale & Chicken Salad with Peanut Dressing in portable glass container

Ali Redmond

Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlto P.M. snack.

Make it 1,500 calories:Change A.M. snack to 14 cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories:Add 1 medium apple to lunch and increase to 2 Tbsp.

a recipe photo of the Sheet-Pan Teriyaki Salmon with Green Beans

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

peanut butter at P.M. snack.

Day 3

P.M. Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds as an evening snack.

Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.

a recipe photo of the Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans

Make it 2,000 calories:Increase to 4 Tbsp.

almonds at P.M. snack and add 1 medium apple to the evening snack.

Make it 1,500 calories:Change breakfast to 1 servingSpinach & Egg Scramble with Raspberries.

a recipe photo of the High-Protein Lemon-Blueberry Energy Balls

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Day 7

Lunch (422 calories)

P.M. Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to the evening snack.

Day 10

Make it 2,000 calories:Add 2 Tbsp.

a recipe photo of the Chicken Fajita Soup

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

natural peanut butter to the apple at breakfast.

Make it 1,500 calories:Change A.M. snack to 14 cup blueberries and omit evening snack.

Make it 2,000 calories:Add 2 Tbsp.

natural peanut butter to the evening snack.

Make it 1,500 calories:Reduce to 1 servingBlueberry-Pecan Energy Ballsat A.M. snack and omit evening snack.

Make it 2,000 calories:Increase to 4 Tbsp.

sliced almonds at P.M. snack and add 1 medium apple to the evening snack.

Day 13

Lunch (417 calories)

P.M. Make it 1,500 calories:Change P.M. snack to 12 cup blueberries and omit evening snack.

Make it 2,000 calories:Increase to 2 Tbsp.

peanut butter at P.M. snack and add 3 Tbsp.

sliced almonds to the evening snack.

Snack (206 calories)

P.M. Make it 1,500 calories:Change P.M. snack to 1 clementine.

Day 16

Breakfast (311 calories)

A.M.

Snack (305 calories)

Lunch (389 calories)

P.M. Make it 1,500 calories:Reduce to 2 Tbsp.

sliced almonds at breakfast and omit peanut butter at A.M. snack.

Day 17

Breakfast (384 calories)

A.M.

Snack (203 calories)

P.M. Make it 2,000 calories:Add 2 Tbsp.

natural peanut butter to evening snack.

Make it 1,500 calories:Omit sliced almonds at breakfast and change P.M. snack to 12 cup blueberries.

Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp.

natural peanut butter to breakfast and add 14 cup blueberries to the P.M. snack.

Make it 1,500 calories:Reduce to 2 Tbsp.

sliced almonds at breakfast and omit peanut butter at P.M. snack.

Make it 1,500 calories:Omit almonds at breakfast and change P.M. snack to 12 cup blueberries.

Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp.

natural peanut butter to breakfast and add 12 cup blueberries to P.M. snack.

Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.

Make it 1,500 calories:Change A.M. snack to 12 cup blueberries and omit the banana at lunch.

Make it 2,000 calories:Add 2 Tbsp.

natural peanut butter to the P.M. snack.

Day 26

Lunch (521 calories)

P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit quinoa at dinner.

Make it 1,500 calories:Reduce to 1 Tbsp.

sliced almonds at breakfast and change A.M. snack to 1 clementine.

Make it 1,500 calories:Reduce to 2 Tbsp.

sliced almonds at breakfast and change P.M. snack to 1 clementine.

Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.

natural peanut butter as an evening snack.

Make it 1,500 calories:Change A.M. snack to 1 large pear and change P.M. snack 1 clementine.

Make it 2,000 calories:Add 1 servingSimple Cabbage Saladto dinner and increase to 2 Tbsp.

natural peanut butter at the evening snack.

Day 30

Lunch (427 calories)

P.M. Make it 1,500 calories:Change A.M. snack to 1 large pear and omit evening snack.

We no longer provide modifications for 1,200-calorie days in our meal plans.

For most people, high blood pressure has very few, if any symptoms.

But, that doesnt mean it shouldnt be taken seriously.

Healthy Blood Pressure Foods to Focus On:

Does Fiber Help Improve Blood Pressure?

Fiber has many health benefits.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.

2023;15(9):e46116.

doi:10.7759/cureus.46116

American Heart Association.Get the Scoop on Sodium and Salt.

American Heart Association.How Potassium Can Help Control High Blood Pressure.

American Heart Association.Saturated Fats.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

American Heart Association.What are the Signs and Symptoms of High Blood Pressure?

American Society for Nutrition.Most Americans are not getting enough fiber in our diets.