7-Day Meal Plan to Reduce Inflammation and Control High Blood Pressure, Curated by a Registered Dietitian
Nearly 50% of adults in the United States receive a diagnosis of high blood pressure, also known as hypertension, according to the Centers for Disease Control and Prevention. Surprisingly, only 25% of adults with hypertension have effective blood pressure management. Termed the "silent killer" due to its limited symptoms, hypertension increases the risk of heart disease and stroke. In 2021, high blood pressure was the leading or contributing cause of approximately 700,000 deaths in the U.S., as reported by the CDC. Considering its asymptomatic nature, treating and preventing high blood pressure necessitates regular blood pressure checks in collaboration with a medical professional.
Meanwhile, there are proactive measures that can be taken at home to support cardiovascular health and enhance blood pressure. This meal plan incorporates an abundance of foods that reduce inflammation and adhere to the principles of the DASH diet (Dietary Approaches to Stop Hypertension). Widely recognized as one of the healthiest dietary patterns, the DASH diet shares resemblances with the popular Mediterranean diet. It emphasizes consuming ample fruits, vegetables, whole grains, legumes, lean proteins, and nutrients associated with blood pressure reduction, such as calcium, potassium, and magnesium.
Throughout the week, you will discover delectable anti-inflammatory meals and snacks that promote a healthy heart, with the daily sodium intake limited to no more than 1,500 milligrams as recommended by the American Heart Association. Additionally, each day provides a minimum of 31 grams of fiber, which offers numerous health benefits, particularly for cardiovascular health, and helps prevent mid-afternoon energy slumps.
According to the AHA, even a modest weight loss can significantly improve blood pressure. For this reason, the plan is set at 1,500 calories per day, a level that typically leads to weight loss for most individuals. However, since caloric needs vary for each person, modifications for 1,200 and 2,000 calories per day are included as general guidelines.
How to Meal-Prep Your Week of Meals:
Make Overnight Steel-Cut Oats to have for breakfast on Days 2, 3, 5 and 6.
Prepare Turkey Chili to have for lunch on Days 2 through 5.
Day 1
Blackberry Smoothie
FRED HARDY
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 and vegetables.
Make it 2,000 calories: Substitute 1 serving Sprouted-Grain Toast with Peanut Butter and 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:
Chicken Harvest Salad with Cherry Vinaigrette
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Breakfast (386 calories):
Start your day with a serving of Overnight Steel-Cut Oats, topped with 2 tablespoons of chopped walnuts and ¼ cup of blueberries.
A.M. Snack (106 calories):
Enjoy a cup of nonfat plain kefir and ¼ cup of raspberries for a light mid-morning snack.
Lunch (379 calories):
Indulge in a serving of Turkey Chili for a satisfying and flavorful midday meal.
P.M. Snack (271 calories):
Grab a medium apple and enjoy it with ¼ cup of unsalted dry-roasted shelled pistachios as your afternoon snack.
Dinner (380 calories):
For dinner, enjoy a serving of Anti-Inflammatory Chicken & Beet Salad, packed with nutritious ingredients.
Daily Totals: 1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodium
To make it 1,200 calories:
For a reduced calorie intake, simply omit the chopped walnuts from breakfast and replace the P.M. snack with a medium peach.
To make it 2,000 calories:
If you're looking for a higher calorie count, add ¼ cup of unsalted dry-roasted almonds to your A.M. snack, include a medium banana with your lunch, and savor a serving of Everything Bagel Avocado Toast for dinner.
Day 3:
Oven-roasted carrots with Garbanzo Beans and Tahini on a Platter with Linen and a Serving Fork
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Breakfast (386 calories):
Kickstart your morning with a serving of Overnight Steel-Cut Oats, paired with 2 tablespoons of chopped walnuts and ¼ cup of blueberries.
A.M. Snack (263 calories):
Enjoy a medium banana with 1½ tablespoons of smooth natural peanut butter for a satisfying mid-morning snack.
Lunch (379 calories):
Continue your day with a serving of Turkey Chili, providing a flavorful and hearty lunch option.
P.M. Snack (103 calories):
Indulge in a wholesome snack consisting of ⅔ cup of nonfat plain Greek yogurt and ¼ cup of blackberries.
Dinner (362 calories):
For dinner, savor a serving of Sheet-Pan Carrots and chickpeas with Tahini, packed with roasted goodness.
Daily Totals: 1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodium
To make it 1,200 calories:
If you prefer a lower calorie intake, reduce the chopped walnuts at breakfast to 1 tablespoon, and omit the peanut butter at the A.M. snack and the Greek yogurt at the P.M. snack.
To make it 2,000 calories:
For a higher-calorie option, add a medium apple to your lunch, incorporate ¼ cup of unsalted dry-roasted almonds as your P.M. snack, and enjoy a serving of Avocado Caprese Salad for dinner.
Day 4:
A Recipe Photo of the Turkey Chili
PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: EMILY NABORS HALL, PROP STYLIST: SHELL ROYSTER
Breakfast (492 calories):
Treat yourself to a flavorful Blackberry Smoothie, complemented by ¼ cup of unsalted dry-roasted shelled pistachios.
A.M. Snack (46 calories):
Stay refreshed with a cup of cubed watermelon as your mid-morning snack.
Lunch (379 calories):
Indulge in another serving of the delicious Turkey Chili for a satisfying and nutritious midday meal.
P.M. Snack (95 calories):
Enjoy a medium apple as a light afternoon snack.
Dinner (477 calories):
Savor a serving of Sweet Potato and black Bean Tacos for a flavorful and hearty dinner option.
Daily Totals: 1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodium
To make it 1,200 calories:
For a reduced calorie variant, omit the pistachios from breakfast and replace the P.M. snack with ¼ cup of sliced cucumber.
To make it 2,000 calories:
For a higher-calorie option, add a medium bell pepper with 2 tablespoons of hummus to your lunch, include 2 tablespoons of natural peanut butter for your P.M. snack, and enjoy a serving of Guacamole Chopped Salad for dinner.
Day 5:
A Recipe Photo of the Pasta alla Norma
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: EMILY NABORS HALL, PROP STYLIST: JOSH HOGGLE
Breakfast (386 calories):
Begin your day with a serving of Overnight Steel-Cut Oats, topped with 2 tablespoons of chopped walnuts and ¼ cup of blueberries.
A.M. Snack (206 calories):
Enjoy the crunch of ¼ cup of unsalted dry-roasted shelled pistachios and plum for your mid-morning snack.
Lunch (379 calories):
Continue to relish the flavors of Turkey Chili with another serving for your lunch.
P.M. Snack (103 calories):
Satisfy your cravings with ⅔ cup of nonfat plain Greek yogurt and ¼ cup of blackberries.
Dinner (426 calories):
Delight in a serving of Pasta alla Norma, accompanied by a serving of Tomato Salad with Lemon-Basil Vinaigrette. Don't forget to save two servings of Pasta alla Norma for future lunches.
Daily Totals: 1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodium
To make it 1,200 calories:
For a lower-calorie option, omit the walnuts from breakfast and replace the A.M. snack with ¼ cup of raspberries.
To make it 2,000 calories:
Increase the calorie count by adding ¼ cup of unsalted dry-roasted almonds to your P.M. snack, and enjoy 1 medium apple with 2 tablespoons of natural peanut butter as an evening snack.
Day 6:
A Recipe Photo of the Mediterranean Chicken and Couscous Bowls
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MARGARET DICKEY, PROP STYLIST: JULIA BAYLESS
Breakfast (386 calories):
Start your day with Overnight Steel-Cut Oats, adorned with 2 tablespoons of chopped walnuts and ¼ cup of blueberries.
A.M. Snack (131 calories):
Indulge in a large pear as your mid-morning snack.
Lunch (394 calories):
Enjoy another serving of Pasta alla Norma, accompanied by a medium peach.
P.M. Snack (103"
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