Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Disease Prevention

One Day of Eating for High Blood Pressure

Our dietitian-designed sample eating plan includes foods that help get your blood pressure under control.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

Intro Offer
$2.49 / month*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

High blood pressure can be controlled and prevented with food and lifestyle changes – and with a targeted, specialized meal plan filled with foods that benefit hypertension. This common health concern might be related to other conditions, but it can also be connected to your diet and everyday lifestyle. So, when you need to get high blood pressure under control, a targeted diet can be a helpful solution.

For more information about keeping blood pressure under control through your diet, check out How to Eat Well for High Blood Pressure. Plus, our recipe ideas below will help you start putting it into action.

Related Content:

Sample One-Day Meal Plan to Control High Blood Pressure

Breakfast 1 Almond Butter and Banana Muffin 8 oz 100% natural orange juice (not from concentrate) 16 oz water
Lunch 1 serving Mexican Kale & Bean Salad topped with 5 oz grilled or baked skinless chicken OR 5 oz canned tuna or salmon 16 oz water OR 8 oz milk or almond milk plus 8 oz water
Snack ¼ cup raisins with ¼ cup raw unsalted cashews 16 oz water
Dinner 1 serving Slow Cooker Vegetarian Tamale Pie plus 1 cup sautéed or steamed spinach, kale, or mustard greens (from 6-8 cups fresh) 16 oz water OR 8 oz low-fat milk or almond milk plus 8 oz water

Nutrients (per day): 1,704 calories, 61 g total fat, 14 g saturated fat, 260 g cholesterol, 1,468 mg sodium, 267 g carb, 35 g fiber, 90 g sugar, 105 g protein


 

Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.