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.

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High blood pressure can be controlled and prevented with food and lifestyle changes. Check out How to Eat Well for High Blood Pressure, and try our recipe ideas below to start putting it into action.

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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.