Author:
Clinically Reviewed By:
At Berry Street, we’ve spent years helping people take charge of their heart health through better eating, and one of the most effective tools we’ve found is a high blood pressure diet plan.
In this article, we’re sharing a simple, flavorful, and practical 7-day meal plan designed to support healthy blood pressure without making food feel like a chore. You’ll get a full breakdown of what to eat each day—from breakfast to snacks to dinner—along with real-world tips for making it stick.
We’ll also explain why this diet plan works, what causes high blood pressure, and which foods to prioritize or avoid. Everything here is based on our experience as Registered Dietitians and backed by science.
7-Day High Blood Pressure Diet Plan
This plan is inspired by the DASH diet (Dietary Approaches to Stop Hypertension), one of the most research-backed eating patterns for managing blood pressure, and it's been tailored with real-world simplicity in mind. From our experience, the more accessible and repeatable a plan is, the more likely people are to stick with it.
Day 1
Breakfast: Oatmeal With Raspberries And Walnuts
Oats are rich in beta-glucan, a type of soluble fiber shown to lower cholesterol and support healthy blood pressure. Walnuts add omega-3s, and raspberries contribute vitamin C and potassium.
Cook ½ cup old-fashioned oats in water or low-fat milk. Top with a handful of raspberries and 2 tablespoons of chopped walnuts. Add a splash of milk if desired.
Morning Snack: A Large Pear
Pears are high in fiber and water. Both help with digestion and maintaining stable blood pressure levels. Rinse, slice if you prefer, and eat. No prep required.
Lunch: White Bean And Veggie Salad With An Apple
White beans are packed with potassium and plant-based protein. This salad keeps you full and energized. Mix 1 cup of canned white beans (rinsed) with chopped cucumbers, cherry tomatoes, and arugula. Drizzle with lemon juice and olive oil. Pair with an apple for fiber and natural sweetness.
Afternoon Snack: An Orange
Oranges are loaded with potassium and vitamin C. They’re also naturally low in sodium.
Peel and enjoy whole or slice into segments.
Dinner: Garlic Butter-Roasted Salmon With Steamed Asparagus And Roasted Sweet Potatoes
Salmon is a high-quality protein rich in omega-3s. Sweet potatoes and asparagus round out the meal with fiber and potassium, making this meal a fantastic option for a no sugar diet plan as well.
Season salmon with garlic and a small amount of unsalted butter or olive oil. Bake at 400°F for 12–15 minutes. Roast cubed sweet potatoes and steam the asparagus. Season everything with herbs instead of salt.
Day 2
Breakfast: Greek Yogurt With Blackberries And Flaxseeds
Greek yogurt provides protein and calcium. Flaxseeds deliver fiber and healthy fats. Blackberries offer antioxidants and potassium. Spoon 1 cup plain, nonfat Greek yogurt into a bowl. Top with ½ cup blackberries and 1 tablespoon ground flaxseeds.
Morning Snack: Unsalted Almonds And Cantaloupe
Almonds give you magnesium and healthy fats. Cantaloupe is high in potassium and refreshing.
Enjoy a small handful (about 12) of unsalted almonds with 1 cup of cantaloupe cubes.
Lunch: Vegan Grain Bowl
Quinoa is a complete protein and rich in magnesium. Chickpeas and kale bring fiber and antioxidants. Combine cooked quinoa with drained chickpeas, chopped kale, shredded carrots, and sliced cucumbers. Drizzle with tahini dressing and lemon juice.
Afternoon Snack: Cucumber Slices With Hummus
Cucumbers are hydrating and low-calorie. Hummus offers protein and fiber.
Slice ½ cucumber and dip into 2–3 tablespoons of hummus. Choose low-sodium varieties.
Dinner: Grilled Chicken With Sautéed Green Beans And Baked Potato
Lean chicken is low in saturated fat. Green beans and potatoes add potassium and fiber. Grill or pan-sear a chicken breast. Sauté green beans in olive oil with garlic. Bake a small potato and top with 2 tablespoons of plain Greek yogurt instead of sour cream.
Day 3
Breakfast: Chia Pudding With Raspberries And Sunflower Seeds
Chia seeds are full of fiber and omega-3s. Raspberries offer antioxidants, and sunflower seeds give you vitamin E. Mix 3 tablespoons chia seeds with 1 cup unsweetened almond milk. Let sit overnight or for at least 4 hours. Top with raspberries and 1 tablespoon sunflower seeds.
Morning Snack: Banana And Boiled Egg
Bananas are potassium-rich, and eggs offer high-quality protein. Grab a ripe banana and a hard-boiled egg for an easy, filling combo.
Lunch: Leftover Grain Bowl Or Lentil Soup With Whole-Grain Toast
Lentils provide fiber and plant-based iron. Whole grains support heart health and are also fantastic for a cortisol diet plan. Reheat the leftover grain bowl or enjoy 1½ cups of homemade lentil soup with a slice of whole-grain toast.
Afternoon Snack: Pineapple Chunks And Low-Fat Cottage Cheese
Pineapple is rich in vitamin C. Low-fat cottage cheese adds protein and calcium. Pair 1 cup of pineapple chunks with ½ cup low-sodium, low-fat cottage cheese.
Dinner: Stuffed Bell Peppers
A fiber-packed vegetarian meal that’s loaded with potassium and flavor. Stuff halved bell peppers with a mix of cooked brown rice, black beans, diced tomatoes, corn, and avocado. Bake at 375°F for 20 minutes.
Day 4
Breakfast: Veggie Omelet With Whole-Grain Toast
Eggs are a protein powerhouse. Veggies bring fiber and nutrients. Whole grains help keep blood pressure steady. Whisk 2 eggs and pour into a pan. Add diced spinach, mushrooms, and tomatoes. Cook until firm. Serve with 1 slice of whole-grain toast.
Morning Snack: Apricot Halves Or Kiwi
Both fruits are great sources of potassium and vitamin C. Choose 4–6 dried apricot halves or one fresh kiwi. Easy, sweet, and heart-smart.
Lunch: Tuna Salad On Greens With Whole-Grain Crackers
Tuna is high in omega-3s and protein. Olive oil and lemon replace mayo for a low-sodium twist.
Mix canned tuna with olive oil, lemon juice, and chopped celery. Serve on a bed of greens with 6–8 whole-grain crackers.
Afternoon Snack: A Peach And Unsalted Almonds
Peaches offer vitamin C and hydration. Almonds add fiber and healthy fats. Enjoy 1 medium peach with a small handful of almonds.
Dinner: Baked Cod With Mashed Cauliflower And Roasted Carrots
Cod is a lean protein that’s low in sodium. Cauliflower is high in fiber. Carrots are rich in antioxidants. Bake cod at 400°F for 15 minutes. Steam cauliflower and mash with garlic and olive oil. Roast carrot sticks with a little olive oil and herbs.
Day 5
Breakfast: Whole-Grain Waffles With Almond Butter And Blueberries
A quick, satisfying start to your day. Almond butter adds protein and magnesium. Blueberries bring fiber and antioxidants. Toast a whole-grain waffle. Spread with 1 tablespoon of no-salt almond butter and top with fresh blueberries.
Morning Snack: Greek Yogurt And Banana
Protein from the yogurt plus potassium from the banana is a winning combo. Enjoy 1 cup of plain Greek yogurt with 1 sliced banana.
Lunch: Lentil Or Bean Soup With Side Salad
Hearty, filling, and packed with potassium, fiber, and protein. Heat up 1½ cups of lentil or bean soup. Toss together a side salad with leafy greens, cherry tomatoes, and olive oil vinaigrette.
Afternoon Snack: Raw Veggie Sticks And Guacamole
Carrots, celery, and bell peppers provide fiber and crunch. Guacamole adds healthy fat and flavor. Dip sliced raw veggies into 2 tablespoons of homemade or low-sodium guac.
Dinner: Slow-Cooker Chicken And White Bean Stew
Perfect for batch cooking. Lean chicken and white beans support heart health. Cook chicken, white beans, carrots, onions, and garlic in low-sodium broth on low for 6–8 hours. Season with thyme, pepper, and parsley.
Day 6
Breakfast: Smoothie With Spinach, Mango, And Chia Seeds
A refreshing, fiber-packed meal loaded with nutrients. Blend 1 cup of unsweetened soy milk, 1 cup of spinach, ½ cup of frozen mango, ½ banana, and 1 tablespoon of chia seeds.
Morning Snack: Pear Or Boiled Egg
A pear hydrates and delivers potassium. A boiled egg is quick and satisfying. Pick one or combine both for a more filling snack.
Lunch: Shrimp Salad With Avocado And Citrus Vinaigrette
Shrimp is low in fat and high in protein. The avocado provides healthy fats. Toss cooked shrimp, mixed greens, sliced avocado, cherry tomatoes, and red onion in a citrus vinaigrette.
Afternoon Snack: Edamame And Walnuts
Edamame adds plant protein and potassium. Walnuts support healthy cholesterol levels. Enjoy ½ cup shelled edamame and a small handful of walnuts.
Dinner: Tofu Stir-Fry With Broccoli, Carrots, And Brown Rice
A great plant-based option. Tofu delivers protein. Veggies are rich in fiber and potassium. Sauté tofu with garlic, ginger, and olive oil. Add broccoli and carrots. Serve over brown rice with coconut aminos for flavor.
Day 7
Breakfast: Rainbow Veggie Frittata With Whole-Grain Toast
Packed with protein and colorful vegetables to start your day strong. Whisk eggs and bake with chopped bell peppers, onions, and spinach. Serve with 1 slice of whole-grain toast.
Morning Snack: Apple And Peanut Butter
Crunchy, sweet, and satisfying. Apples give fiber, while peanut butter provides protein and healthy fat. Slice 1 apple and dip into 1 tablespoon of no-salt-added peanut butter.
Lunch: Grilled Veggie Wrap With Hummus
Colorful, delicious, and fiber-rich. Wrap grilled zucchini, peppers, and eggplant in a whole-grain tortilla. Spread with hummus before rolling. Serve with cucumber slices.
Afternoon Snack: Mixed Berries And Plain Kefir
Kefir is a fermented drink full of probiotics. Berries offer antioxidants and natural sweetness. Pour 1 cup plain kefir into a glass and enjoy with ½ cup fresh or frozen berries.
Dinner: Grilled Salmon With Farro And Roasted Brussels Sprouts
This dish is nutrient-dense and packed with omega-3s, fiber, and potassium. Grill salmon with lemon and black pepper. Cook farro according to package instructions. Roast halved Brussels sprouts in olive oil until crispy.
Why Choose This Diet Plan?
Because it works. After reviewing decades of research, we’ve seen real results—lower blood pressure readings, reduced medication dependency, and a greater sense of control. This plan isn’t a fad.
It’s built on the DASH diet, which is widely recommended. It’s rich in potassium, calcium, magnesium, and fiber, all of which help relax blood vessels and counteract sodium’s effects. And most importantly, it’s a way of eating you can actually stick to.
Want a plan that fits your lifestyle and health needs? Connect with a Registered Cardiac Dietitian through Berry Street for a personalized 7-day high blood pressure meal plan tailored just for you, whether you’re managing high blood pressure or you’re looking for an insulin resistance diet plan.
It’s expert-guided, easy to follow, and built around the foods you actually enjoy. Let’s make eating for your heart feel doable—and even fun.
What Causes High Blood Pressure?
High blood pressure is often driven by a mix of factors—excess sodium intake, low physical activity, chronic stress, poor diet, alcohol, and genetics.
But the good news? Diet is one of the most powerful tools we have to manage it. According to our research, even modest changes to sodium and potassium intake can lead to measurable improvements.
How Do You Lower High Blood Pressure?
You lower high blood pressure by eating fewer processed and salty foods, increasing your intake of fruits and vegetables, moving your body regularly, and maintaining a healthy weight.
It’s also critical to reduce alcohol and avoid smoking, just like when you’re following a fatty liver diet plan or a kidney disease diet plan. From our experience, consistency is more important than perfection. One good day at a time adds up fast.
What Foods Should You Eat For High Blood Pressure?
You should eat foods high in potassium, magnesium, and fiber. Think leafy greens, berries, legumes, oats, whole grains, nuts (unsalted), fish like salmon, and low-fat dairy.
These help counterbalance sodium, support heart function, and reduce inflammation. The foods you eat should be mostly whole, minimally processed, and full of flavor—because satisfaction matters too.
Tips For Following A High Blood Pressure Diet Plan
Shop Smart
From our experience, shopping the perimeter of the grocery store helps you naturally gravitate toward produce, lean proteins, and dairy. Still, don’t skip the middle aisles—just read the labels carefully. Look for “low sodium,” “no salt added,” and fewer than 5 ingredients when possible.
Season Without Salt
Use fresh herbs, lemon juice, garlic, vinegar, and spices to make your food exciting. According to our clients, one of the hardest transitions is giving up salt—until they discover that flavor doesn’t have to mean sodium.
Meal Prep (But Keep It Simple)
You don’t need to prep every meal for the week. Even making one or two large-batch meals, like lentil soup or roasted veggies and quinoa, can give you easy options on busy days.
Watch The Sneaky Sodium
Canned foods, sauces, dressings, frozen meals, and even bread can be loaded with sodium. Our advice? Compare brands and always check the labels. A difference of 100 mg per serving adds up.
Drink More Water
Hydration supports better blood flow and helps your kidneys flush out excess sodium. Aim for at least 6–8 glasses a day. It’s simple, free, and highly underrated.
Conclusion
Managing high blood pressure through food doesn’t have to be complicated or boring. With the right plan—one that focuses on real, whole foods and keeps sodium in check—you can support your heart health in a way that feels practical and sustainable.
From our experience, sticking to a consistent routine built around the DASH diet can lead to real improvements in blood pressure, energy levels, and overall well-being.
The key is finding meals you enjoy, snacks that satisfy you, and a rhythm that fits your life. If you’re ready to take the next step, find a Registered Dietitian covered by insurance through Berry Street and get a personalized plan built just for you.
