If you have high blood pressure, you’ve probably heard the guidance to cut back on salt. It’s a good idea, considering nearly 90% of Americans get more than the recommended max of 2,300 mg of sodium per day and heart disease continues to be the leading cause of death in the United States. Most of the salt in our diets comes from processed foods and restaurant foods, not the salt shaker at home or added salt while cooking. While it’s a good idea to be cautious of how much salt you’re using in the kitchen, your best bet to lower sodium is to check the nutrition labels of processed and prepared foods and focus on more whole ingredients and cooking at home. But when it comes to lowering your blood pressure, cutting back on sodium isn’t the whole story. In this plan, we incorporate the DASH diet (Dietary Approaches to Stop Hypertension) with a special focus on anti-inflammatory foods. We mapped out a week of meals and snacks filled with nutrient-rich fruits and vegetables, whole grains, fermented dairy, fish and healthy fats like nuts, seeds and olive oil while skipping red and processed meats, like sausage or deli meat, packaged foods and excess salt. If you’re trying to lose weight, reducing inflammation and lowering calories both play a role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your individual calorie needs. Why is the Anti-Inflammatory Diet Good for Blood Pressure? Long-term (aka chronic) inflammation is one of the driving forces of increased blood pressure and heart disease. Research suggests that chronic inflammation leads to excess plaque and damaged blood vessels, ultimately contributing to increased risk for heart disease and hypertension. Upping your intake of anti-inflammatory foods foods and incorporating inflammation-busting habits like getting quality sleep, stopping smoking and increasing exercise also play a role in improving health. Plus, eating more anti-inflammatory foods means seriously great things for our overall health. While we focused on heart health in this plan, the anti-inflammatory diet has been shown to reduce weight, improve blood sugar, prevent certain cancers and protect our brain and joints. Learn More: Anti-Inflammatory Meal Plan to Help Lower Cholesterol Best Anti-Inflammatory Foods for Healthy for Blood Pressure: CherriesBerries (blueberry, raspberries, blackberries)PomegranateBananaAvocadoOlive oilBeetsDark leafy greens (spinach, kale, chard, collards and more)Potato and sweet potatoTomatoesBeans and lentilsWhole grains (such as oats, quinoa, whole-wheat bread, brown rice, bulgur, freekeh)Nuts and natural nut butters (especially walnuts, almonds and pistachios)Seeds (flax, chia, pumpkin, sunflower)EdamameFermented dairy, like yogurt and kefirSpicesFish, especially fatty fish like salmon, tuna, shrimp, sardines and anchovies How to Meal-Prep Your Week of Meals: Make Turkey & Salsa Spaghetti Squash Meal-Prep Bowls to have for lunch on days 2-5 Day 1 Salmon & Avocado Salad Breakfast (323 calories) 1 serving Peanut Butter & Berry Chia Jam English Muffin 1 medium orange A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (42 calories) ½ cup blueberries Dinner (508 calories) 1 serving Salmon & Avocado Salad Daily Totals: 1,509 calories, 80g protein, 86g fat, 11g saturated fat, 117g carbohydrate, 34g fiber, 1,223mg sodium To Make it 1,200 Calories: omit orange at breakfast, change A.M. snack to 1 clementine and change lunch to 1 serving White Bean & Veggie Salad To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast plus add 15 dried walnut halves to P.M. snack Day 2 Vegan Lentil Stew Credit: Fred Hardy Breakfast (410 calories) 1 serving Anti-Inflammatory Cherry-Spinach Smoothie A.M. Snack (68 calories) 3/4 cup nonfat plain kefir Lunch (351 calories) 1 serving Turkey & Salsa Spaghetti Squash Meal-Prep Bowls P.M. Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (451 calories) 1 serving Vegan Lentil Stew Daily Totals: 1,490 calories, 80g protein, 55g fat, 11g saturated fat, 187g carbohydrate, 34g fiber, 1,232mg sodium To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and omit peanut butter at P.M. snack To Make it 2,000 Calories: add 15 dried walnut halves to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner Day 3 Maple-Roasted Chicken Thighs with Sweet Potato Wedges & Brussels Sprouts Breakfast (410 calories) 1 serving Anti-Inflammatory Cherry-Spinach Smoothie A.M. Snack (95 calories) 1 medium apple Lunch (351 calories) 1 serving Turkey & Salsa Spaghetti Squash Meal-Prep Bowls P.M. Snack (213 calories) 1 cup nonfat plain Greek yogurt ½ cup raspberries 1 Tbsp. chopped walnuts Dinner (437 calories) 1 serving Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts Daily Totals: 1,505 calories, 104g protein, 59g fat, 12g saturated fat, 159g carbohydrate, 34g fiber, 1,279mg sodium To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and change P.M. snack to 1 medium orange To Make it 2,000 Calories: add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup almonds to A.M. snack Day 4 greek-salad-with-edamame.jpeg Breakfast (323 calories) 1 serving Peanut Butter & Berry Chia Jam English Muffin 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain kefir 1 medium banana Lunch (351 calories) 1 serving Turkey & Salsa Spaghetti Squash Meal-Prep Bowls P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (439 calories) 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,515 calories, 78g protein, 70g fat, 13g saturated fat, 167g carbohydrate, 35g fiber, 1,525mg sodium To Make it 1,200 Calories: change A.M. snack to 1 medium orange and change P.M. snack to 1/4 cup blueberries To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast plus add 1 1/2 Tbsp. natural peanut butter to A.M. snack Day 5 Cauliflower Chicken Curry Credit: Brie Passano Breakfast (292 calories) 1 cup nonfat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (157 calories) 1 medium banana 4 dried walnut halves Lunch (351 calories) 1 serving Turkey & Salsa Spaghetti Squash Meal-Prep Bowls P.M. Snack (200 calories) 1 cup edamame, in pods Dinner (477 calories) 1 serving Cauliflower Chicken Curry ¾ cup cooked brown rice Meal-Prep Tip: reserve two servings Cauliflower Chicken Curry and 1 cup cooked brown rice to have for lunch on days 6 & 7 Daily Totals: 1,478 calories, 95g protein, 63g fat, 12g saturated fat, 141g carbohydrate, 29g fiber, 1,221mg sodium To Make it 1,200 Calories: change A.M. snack to 1 clementine and change P.M. snack to 2/3 cup blackberries To Make it 2,000 Calories: add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 15 dried walnut halves at A.M. snack plus add 1 medium apple to P.M. snack Day 6 Sheet-Pan Shrimp & Beets Breakfast (410 calories) 1 serving Anti-Inflammatory Cherry-Spinach Smoothie A.M. Snack (95 calories) 1 medium apple Lunch (415 calories) 1 serving Cauliflower Chicken Curry ½ cup cooked brown rice P.M. Snack (154 calories) 1 cup nonfat plain Greek yogurt ¼ cup blueberries Dinner (412 calories) 1 serving Sheet-Pan Shrimp & Beets 2/3 cup cooked quinoa Daily Totals: 1,486 calories, 97g protein, 53g fat, 11g saturated fat, 169g carbohydrate, 31g fiber, 1,484mg sodium To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and omit yogurt at P.M. snack To Make it 2,000 Calories: add 2 Tbsp. natural peanut butter to A.M. snack, add 1 Tbsp. chopped walnuts to P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner Day 7 Chickpea Soup Credit: Photography / Caitlin Bensel, Styling: Ruth Blackburn Breakfast (323 calories) 1 serving Peanut Butter & Berry Chia Jam English Muffin 1 medium orange A.M. Snack (199 calories) 8 dried walnut halves 1 medium apple Lunch (415 calories) 1 serving Cauliflower Chicken Curry ½ cup cooked brown rice P.M. Snack (132 calories) 1 cup nonfat plain kefir ½ cup blueberries Dinner (448 calories) 1 serving Chickpea Soup 2 cups mixed greens 1 serving Olive Orange Vinaigrette 1/4 avocado, sliced Daily Totals: 1,518 calories, 59g protein, 66g fat, 12g saturated fat, 189g carbohydrate, 39g fiber, 1,465mg sodium To Make it 1,200 Calories: change A.M. snack to 1 medium orange, omit kefir at P.M. snack plus omit avocado at dinner To Make it 2,000 Calories: add 1 cup nonfat plain kefir to breakfast, increase to 22 dried walnut halves at A.M. snack plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack
If you have high blood pressure, you’ve probably heard the guidance to cut back on salt. It’s a good idea, considering nearly 90% of Americans get more than the recommended max of 2,300 mg of sodium per day and heart disease continues to be the leading cause of death in the United States. Most of the salt in our diets comes from processed foods and restaurant foods, not the salt shaker at home or added salt while cooking. While it’s a good idea to be cautious of how much salt you’re using in the kitchen, your best bet to lower sodium is to check the nutrition labels of processed and prepared foods and focus on more whole ingredients and cooking at home. But when it comes to lowering your blood pressure, cutting back on sodium isn’t the whole story. In this plan, we incorporate the DASH diet (Dietary Approaches to Stop Hypertension) with a special focus on anti-inflammatory foods. We mapped out a week of meals and snacks filled with nutrient-rich fruits and vegetables, whole grains, fermented dairy, fish and healthy fats like nuts, seeds and olive oil while skipping red and processed meats, like sausage or deli meat, packaged foods and excess salt.
If you’re trying to lose weight, reducing inflammation and lowering calories both play a role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your individual calorie needs.
Why is the Anti-Inflammatory Diet Good for Blood Pressure?
Long-term (aka chronic) inflammation is one of the driving forces of increased blood pressure and heart disease. Research suggests that chronic inflammation leads to excess plaque and damaged blood vessels, ultimately contributing to increased risk for heart disease and hypertension. Upping your intake of anti-inflammatory foods foods and incorporating inflammation-busting habits like getting quality sleep, stopping smoking and increasing exercise also play a role in improving health. Plus, eating more anti-inflammatory foods means seriously great things for our overall health. While we focused on heart health in this plan, the anti-inflammatory diet has been shown to reduce weight, improve blood sugar, prevent certain cancers and protect our brain and joints.
Learn More: Anti-Inflammatory Meal Plan to Help Lower Cholesterol
Best Anti-Inflammatory Foods for Healthy for Blood Pressure:
CherriesBerries (blueberry, raspberries, blackberries)PomegranateBananaAvocadoOlive oilBeetsDark leafy greens (spinach, kale, chard, collards and more)Potato and sweet potatoTomatoesBeans and lentilsWhole grains (such as oats, quinoa, whole-wheat bread, brown rice, bulgur, freekeh)Nuts and natural nut butters (especially walnuts, almonds and pistachios)Seeds (flax, chia, pumpkin, sunflower)EdamameFermented dairy, like yogurt and kefirSpicesFish, especially fatty fish like salmon, tuna, shrimp, sardines and anchovies
How to Meal-Prep Your Week of Meals:
Make Turkey & Salsa Spaghetti Squash Meal-Prep Bowls to have for lunch on days 2-5
Day 1
Salmon & Avocado Salad
Breakfast (323 calories)
1 serving Peanut Butter & Berry Chia Jam English Muffin 1 medium orange
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (430 calories)
1 serving Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack (42 calories)
½ cup blueberries
Dinner (508 calories)
1 serving Salmon & Avocado Salad
Daily Totals: 1,509 calories, 80g protein, 86g fat, 11g saturated fat, 117g carbohydrate, 34g fiber, 1,223mg sodium
To Make it 1,200 Calories: omit orange at breakfast, change A.M. snack to 1 clementine and change lunch to 1 serving White Bean & Veggie Salad
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast plus add 15 dried walnut halves to P.M. snack
Day 2
Vegan Lentil Stew Credit: Fred Hardy
Breakfast (410 calories)
1 serving Anti-Inflammatory Cherry-Spinach Smoothie
A.M. Snack (68 calories)
3/4 cup nonfat plain kefir
Lunch (351 calories)
1 serving Turkey & Salsa Spaghetti Squash Meal-Prep Bowls
P.M. Snack (210 calories)
1 medium banana 1 Tbsp. natural peanut butter
Dinner (451 calories)
1 serving Vegan Lentil Stew
Daily Totals: 1,490 calories, 80g protein, 55g fat, 11g saturated fat, 187g carbohydrate, 34g fiber, 1,232mg sodium
To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and omit peanut butter at P.M. snack
To Make it 2,000 Calories: add 15 dried walnut halves to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner
Day 3
Maple-Roasted Chicken Thighs with Sweet Potato Wedges & Brussels Sprouts
A.M. Snack (95 calories)
1 medium apple
P.M. Snack (213 calories)
1 cup nonfat plain Greek yogurt ½ cup raspberries 1 Tbsp. chopped walnuts
Dinner (437 calories)
1 serving Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Daily Totals: 1,505 calories, 104g protein, 59g fat, 12g saturated fat, 159g carbohydrate, 34g fiber, 1,279mg sodium
To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and change P.M. snack to 1 medium orange
To Make it 2,000 Calories: add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup almonds to A.M. snack
Day 4
greek-salad-with-edamame.jpeg
A.M. Snack (195 calories)
1 cup nonfat plain kefir 1 medium banana
P.M. Snack (206 calories)
Dinner (439 calories)
1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette
Daily Totals: 1,515 calories, 78g protein, 70g fat, 13g saturated fat, 167g carbohydrate, 35g fiber, 1,525mg sodium
To Make it 1,200 Calories: change A.M. snack to 1 medium orange and change P.M. snack to 1/4 cup blueberries
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast plus add 1 1/2 Tbsp. natural peanut butter to A.M. snack
Day 5
Cauliflower Chicken Curry Credit: Brie Passano
Breakfast (292 calories)
1 cup nonfat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts
A.M. Snack (157 calories)
1 medium banana 4 dried walnut halves
P.M. Snack (200 calories)
1 cup edamame, in pods
Dinner (477 calories)
1 serving Cauliflower Chicken Curry ¾ cup cooked brown rice
Meal-Prep Tip: reserve two servings Cauliflower Chicken Curry and 1 cup cooked brown rice to have for lunch on days 6 & 7
Daily Totals: 1,478 calories, 95g protein, 63g fat, 12g saturated fat, 141g carbohydrate, 29g fiber, 1,221mg sodium
To Make it 1,200 Calories: change A.M. snack to 1 clementine and change P.M. snack to 2/3 cup blackberries
To Make it 2,000 Calories: add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 15 dried walnut halves at A.M. snack plus add 1 medium apple to P.M. snack
Day 6
Sheet-Pan Shrimp & Beets
Lunch (415 calories)
1 serving Cauliflower Chicken Curry ½ cup cooked brown rice
P.M. Snack (154 calories)
1 cup nonfat plain Greek yogurt ¼ cup blueberries
Dinner (412 calories)
1 serving Sheet-Pan Shrimp & Beets 2/3 cup cooked quinoa
Daily Totals: 1,486 calories, 97g protein, 53g fat, 11g saturated fat, 169g carbohydrate, 31g fiber, 1,484mg sodium
To Make it 1,200 Calories: change breakfast to 1 serving Raspberry-Kefir Power Smoothie and omit yogurt at P.M. snack
To Make it 2,000 Calories: add 2 Tbsp. natural peanut butter to A.M. snack, add 1 Tbsp. chopped walnuts to P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner
Day 7
Chickpea Soup Credit: Photography / Caitlin Bensel, Styling: Ruth Blackburn
A.M. Snack (199 calories)
8 dried walnut halves 1 medium apple
P.M. Snack (132 calories)
1 cup nonfat plain kefir ½ cup blueberries
Dinner (448 calories)
1 serving Chickpea Soup 2 cups mixed greens 1 serving Olive Orange Vinaigrette 1/4 avocado, sliced
Daily Totals: 1,518 calories, 59g protein, 66g fat, 12g saturated fat, 189g carbohydrate, 39g fiber, 1,465mg sodium
To Make it 1,200 Calories: change A.M. snack to 1 medium orange, omit kefir at P.M. snack plus omit avocado at dinner
To Make it 2,000 Calories: add 1 cup nonfat plain kefir to breakfast, increase to 22 dried walnut halves at A.M. snack plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack
Salmon & Avocado Salad
Salmon & Avocado Salad
Vegan Lentil Stew Credit: Fred Hardy
Vegan Lentil Stew
Credit: Fred Hardy
Maple-Roasted Chicken Thighs with Sweet Potato Wedges & Brussels Sprouts
Maple-Roasted Chicken Thighs with Sweet Potato Wedges & Brussels Sprouts
greek-salad-with-edamame.jpeg
greek-salad-with-edamame.jpeg
Cauliflower Chicken Curry Credit: Brie Passano
Cauliflower Chicken Curry
Credit: Brie Passano
Sheet-Pan Shrimp & Beets
Sheet-Pan Shrimp & Beets
Chickpea Soup Credit: Photography / Caitlin Bensel, Styling: Ruth Blackburn
Chickpea Soup
Credit: Photography / Caitlin Bensel, Styling: Ruth Blackburn
