30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian

Emily Lachtrupp, M.S., RD

February 1, 2024 at 5:27 PM·22 min read

Delicious meals and snacks that help reduce inflammation while managing high blood pressure.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. According to the Centers for Disease Control and Prevention (CDC), having high blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States.

Because high blood pressure, also called hypertension, is symptomless, it’s important to get your blood pressure checked by a medical provider to see where your numbers land. While there’s no singular reason a person might develop high blood pressure, factors like family history and age play a role, per the CDC. However, you can make diet and lifestyle changes that can help reduce your risk.

According to the CDC, the average American adult consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s (AHA) recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can wreak havoc on many aspects of our health, including our heart. In fact, a 2023 study published in BMC Medicine tracked people’s eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and stroke.

In this 30-day plan, we map out a month of meals and snacks that follow the principles of the anti-inflammatory diet, which may improve heart health, per the AHA. Because of how added sugar may impact your blood pressure, you won’t see any added sugars in this meal plan. However, you’ll find foods with natural sugars, like fruit, vegetables and unsweetened dairy.

Additionally, according to the CDC, having a healthy weight is one lifestyle step likely to improve blood pressure and heart health. For those looking to achieve weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. Increasing physical activity like walking is another step also linked to a healthier heart.

Related: High Blood Pressure Meal Plan

The Anti-Inflammatory Diet and Heart Health:

When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it’s not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it’s likely a contributing cause for people to develop high blood pressure and worsen blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods, such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish, while limiting pro-inflammatory foods, such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages, like soda.

High Blood Pressure Anti-Inflammatory Foods to Focus On:

Nuts and seeds, including natural nut butters without added sugar
Fish and shellfish
Beans and lentils
Edamame
Fruits like berries, pears, apples and banana
Vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts and tomatoes
Starchy vegetables like potato, sweet potato and winter squash
Whole grains (such as oats, quinoa, brown rice, whole-wheat, bulgur)
Unsweetened dairy like yogurt and kefir
Avocado
Olives and olive oil
Herbs and spices
Lean proteins

WEEK 1

How to Meal-Prep Your Week of Meals:

Prepare Bircher Muesli to have for breakfast throughout the week
Make Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month.
Prepare Vegan Lentil Soup to have for lunch on Days 2 through 5.

Day 1

Breakfast (281 calories)

1 cup low-fat plain strained yogurt, such as Greek-style
3 Tbsp. sliced almonds
¼ cup raspberries or fruit of choice

A.M. Snack (200 calories)

1 medium apple
1 Tbsp. natural peanut butter

Lunch (463 calories)

1 serving Beet & Avocado Wrap

P.M. Snack (62 calories)

1 medium orange

Dinner (484 calories)

1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta

Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium

Make it 1,200 calories: Omit sliced almonds at breakfast and change A.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 2

*Photographer: Jen Causey, Food Stylist: Emily Nabors Hall*

Breakfast (375 calories)

1 serving Bircher Muesli

A.M. Snack (125 calories)

1 (5-oz.) container low-fat plain strained yogurt, such as Greek-style
¼ cup blueberries

Lunch (377 calories)

1 serving Vegan Lentil Soup
1 medium banana

P.M. Snack (190 calories)

2 large hard-boiled eggs
1 clementine

Dinner (445 calories)

1 serving Chickpea & Potato Curry
½ cup cooked brown rice

Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and banana at lunch plus reduce to 1 hard-boiled egg at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries and 1 ½ Tbsp. natural peanut butter to the banana at lunch.

Day 3

Breakfast (375 calories)

1 serving Bircher Muesli

A.M. Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Lunch (377 calories)

1 serving Vegan Lentil Soup
1 medium banana

P.M. Snack (35 calories)

1 clementine

Dinner (514 calories)

1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium

Make it 1,200 calories: Change A.M. snack to ⅓ cup blackberries and omit banana at lunch.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 4

Breakfast (281 calories)

1 cup low-fat plain strained yogurt (such as Greek-style)
3 Tbsp. sliced almonds
¼ cup raspberries or fruit of choice

A.M. Snack (190 calories)

2 large hard-boiled eggs
1 clementine

Lunch (377 calories)

1 serving Vegan Lentil Soup
1 medium banana

P.M. Snack (248 calories)

¼ cup dry-roasted unsalted almonds
1 kiwi

Dinner (407 calories)

1 serving Slow-Cooker Vegetable Stew

Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow.

Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium

Make it 1,200 Calories: Omit almonds at breakfast and hard-boiled eggs at A.M. snack plus omit banana at lunch

Make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and 1 serving Tart Cherry Nice Cream to evening snack.

Day 5

Breakfast (375 calories)

1 serving Bircher Muesli

A.M. Snack (125 calories)

1 (5-oz.) container low-fat plain strained yogurt, such as Greek-style
¼ cup blueberries

Lunch (377 calories)

1 serving Vegan Lentil Soup
1 medium banana

P.M. Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Dinner (407 calories)

1 serving Slow-Cooker Vegetable Stew

Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium

Make it 1,200 calories: Omit blueberries at A.M. snack and banana at lunch plus change P.M. snack to 1 medium orange

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 2 Tbsp. natural peanut butter to the banana at lunch.

Day 6

*Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely*

Breakfast (331 calories)

1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
1 clementine

A.M. Snack (200 calories)

1 medium apple
1 Tbsp. natural peanut butter

Lunch (403 calories)

1 serving White Bean & Veggie Salad
1 kiwi

P.M. Snack (62 calories)

1 medium orange

Dinner (529 calories)

1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup blueberries and change dinner to 1 serving Easy Shrimp Scampi with Zucchini Noodles.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 18 dry-roasted unsalted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 7

Breakfast (281 calories)

1 cup low-fat plain strained yogurt (such as Greek-style)
3 Tbsp. sliced almonds
¼ cup raspberries or fruit of choice

A.M. Snack (101 calories)

1 medium pear

Lunch (403 calories)

1 serving White Bean & Veggie Salad
1 kiwi

P.M. Snack (200 calories)

1 medium apple
1 Tbsp. natural peanut butter

Dinner (535 calories)

1 serving Lemon-Tahini Couscous with Chicken & Vegetables

Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium

Make it 1,200 calories: Omit almonds at breakfast and kiwi at lunch plus change P.M. snack to 1 medium bell pepper, sliced

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack and 1 serving Tart Cherry Nice Cream to evening snack.