Meal Plan for High Blood Pressure - Diet Plan & Recipes

Get Delicious, Heart-healthy Recipes with the MyFoodMyHealth Meal Plan and Diet to Lower High Blood Pressure

What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Get nutritional support for high blood pressure by following the MyFoodMyHealth diet for high blood pressure. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner tailored for high blood pressure, plus other health conditions, allergies, and food dislikes
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for high blood pressure, as well as other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Get Dietary Support for High Blood Pressure with the Delicious MyFoodMyHealth Diet

For less than the cost of one cookbook you'll gain immediate access to our meal planner, high blood pressure diet recipes, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.




MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Diet for High Blood Pressure

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals that help control high blood pressure. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following the MyFoodMyHealth diet for high blood pressure.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner

Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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The MyFoodMyHealth Meal Plan for High Blood Pressure

Your diet can directly affect your blood pressure level. Following a heart-healthy diet to help maintain a normal blood pressure level should be a key component of your high blood pressure treatment plan. A healthy meal plan and diet to lower high blood pressure should reduce sodium, saturated fat, and cholesterol. It should increase the amount of potassium, folate, vitamin C, flavanoids, and possibly L-arginine (an amino acid involved in production of nitric oxide and an important vasodilator).

DASH Diet Plan to Lower High Blood Pressure

The DASH diet is highly recommended if you have high blood pressure. This eating plan has been proven to lower blood pressure in studies sponsored by the National Institute of Health. It stands for "Dietary Approaches to Stop Hypertension" and is mostly based on consuming fruits and vegetables and low-fat or non-fat dairy. This diet for lowering high blood pressure is based on decreasing your sodium/salt intake and increasing your servings of fruits, vegetables, and whole grains.


Important Note:

The MyFoodMyHealth diet for high blood pressure follows the essential guidelines of the DASH program but not the exact serving recommendations. MyFoodMyHealth completely supports eating whole grains, multiple servings of vegetables, some fruit, some dairy products, lean meats, poultry, and some fish. The MyFoodMyHealth meal planner is completely customizable, so you can easily support heart health by adding an abundance of vegetables and fruits as delicious side dishes to your menus.





Foods to Avoid if You Have High Blood Pressure

Animal fat is linked to high blood pressure. As a result you should avoid or limit the following foods if you are following a diet for high blood pressure:

  • Beef
  • Lamb
  • Veal 

Great Herbs to Eat if You Have High Blood Pressure

  • Dill
  • Fenugreek
  • Garlic
  • Nutmeg
  • Parsley
  • Rosemary

Great Foods to Eat if You Have High Blood Pressure

You don't have to cut back on flavor just because you're cutting back on saturated fat, sodium, and sugar. It's quite the opposite. Seasonal fruits and vegetables, hearty whole grains, ocean-fresh fish - even decadent chocolate - can all help you maintain a normal blood pressure.

Calcium (Possesses a greater blood pressure-lowering effect)

  • Amaranth
  • Beans, dried
  • Bok Choy
  • Broccoli
  • Cheese, fresh
  • Kale
  • Milk
  • Salmon
  • Soybeans
  • Tofu
  • Yogurt
  • Flaxseed oil (Acts as an anti-inflammatory) 

Garlic (Raw)
One small clove daily will help. It contains the chemical allicin which stops cells from taking up cholesterol; additionally the sulphur in garlic acts as an antioxidant with a long chain fatty acid molecule which protects against atherosclerosis (the progressive narrowing and hardening of the arteries). 

Magnesium (Reduces elevated blood pressure by relaxing the muscles that control blood vessels)

  • Almonds
  • Amaranth
  • Avocados
  • Barley
  • Brazil nuts
  • Chocolate
  • Oysters
  • Pumpkin seeds
  • Quinoa
  • Spinach
  • Sunflower seeds

Omega-3 fatty acids (Fosters good circulation)

  • Avocados
  • Flax seeds
  • Salmon
  • Trout
  • Tuna
  • Walnuts

Potassium (Helps maintain blood pressure levels)

  • Apricots
  • Avocados
  • Bananas
  • Beans, dried
  • Beets
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cantaloupe
  • Chocolate
  • Clams
  • Figs
  • Oranges
  • Pomegranates
  • Potatoes
  • Quinoa
  • Tomatoes
  • Water chestnuts
  • Yogurt 

Vitamin C (Widens blood vessels to help lower blood pressure)

  • Cabbage, red
  • Kiwi fruit
  • Oranges
  • Peppers, bell, red
  • Pineapple
  • Potatoes
  • Strawberries
  • Tangerines and other mandarins

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Sample Recipe for High Blood Pressure

Armenian Red Lentil Soup by Jennifer Abadi



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General Information on High Blood Pressure

What is High Blood Pressure?

High blood pressure, also known as hypertension, is when the heart has to work harder to get blood to the body. High blood pressure is a risk factor for a variety of serious diseases including coronary disease, stroke, hardening of the arteries, and atherosclerosis. It is thought to be one of the most important and preventable causes of premature death in developed countries.

Symptoms of High Blood Pressure

  • Headache/severe headache
  • Fatigue
  • Confusion
  • Vision changes
  • Nausea
  • Chest pain
  • Vomiting
  • Difficulty breathing
  • Irregular heartbeat
  • Blood in the urine

Risk Factors for High Blood Pressure

  • Age (65+ more likely)
  • Genetics
  • Obesity
  • Lack of exercise
  • Reno vascular disease/chronic kidney disease
  • Adrenal gland abnormalities
  • Hyperthyroidism
  • Smoking
  • Excessive alcohol
  • Excessive salt
  • Stress

Health Problems Associated With High Blood Pressure

  • Stroke
  • Heart failure
  • Heart attack
  • Kidney failure
  • Vision problems


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How MyFoodMyHealth Can Help You Lower High Blood Pressure


  • Our customized online meal planner uses the healing power of whole foods to help you lower high blood pressure. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.