High Blood Pressure Meal Plan: 7-Day DASH Diet (Sodium + Potassium Tracked)

The DASH eating pattern is the evidence-based diet for high blood pressure. It emphasizes vegetables, fruit, whole grains, low-fat dairy, beans, nuts, and lean protein while capping sodium at 1,500 to 2,300 mg per day and building potassium up to about 3,500 to 4,700 mg per day from real food.⁽¹⁾⁽²⁾ The 7-day plan below tracks sodium and potassium at every meal so you can see what a heart-friendly week actually looks like on a plate.

Who this meal plan is for

This plan is written for adults with elevated blood pressure or stage 1 or stage 2 hypertension who want to eat closer to the DASH pattern. It also works well as a preventive template for anyone with a family history of hypertension or cardiovascular disease.

Please do not use this plan as a stand-alone treatment if you are pregnant, on dialysis, have advanced chronic kidney disease, congestive heart failure requiring fluid restriction, or take potassium-sparing diuretics, ACE inhibitors, or ARBs without first checking with your clinician. High-potassium foods (bananas, potatoes, tomatoes, leafy greens, beans) can be unsafe when kidney function is impaired or when certain medications are on board.⁽³⁾

Why DASH works: the nutrition behind the numbers

The landmark DASH-Sodium trial (Sacks and colleagues, New England Journal of Medicine, 2001) randomized 412 adults to either a control diet or the DASH diet at three sodium levels. Systolic blood pressure fell by about 7.1 mm Hg in adults without hypertension and about 11.5 mm Hg in adults with hypertension when they combined the DASH diet with the lowest sodium level (around 1,500 mg per day).⁽⁴⁾ Those numbers are on the same order as many single-drug therapies.

Four minerals do most of the work:

• Sodium pulls water into the bloodstream and raises pressure at high intakes. The American Heart Association recommends no more than 2,300 mg per day for most adults, and an ideal limit of 1,500 mg per day for people with hypertension.⁽²⁾
• Potassium helps the kidneys excrete sodium and relaxes blood vessel walls. DASH targets roughly 4,700 mg per day from food.⁽¹⁾
• Magnesium supports vascular tone. DASH provides about 500 mg per day from whole grains, leafy greens, nuts, and legumes.
• Calcium plays a role in the contraction and relaxation of blood vessels. DASH includes 2 to 3 servings of low-fat dairy for around 1,250 mg per day.

Daily targets used in this plan

Foods to eat (with sodium and potassium notes)

Nutrient values are per common serving from USDA FoodData Central, rounded.

Foods to limit or avoid

About 70 percent of the sodium in the average American diet comes from packaged and restaurant foods, not the salt shaker.⁽²⁾ The list below is where most of the damage hides.

7-day high blood pressure meal plan (with sodium and potassium per meal)

Values are estimates based on the serving sizes listed above and USDA data, rounded to the nearest 5 mg. Actual numbers will vary by brand and by how much salt you use in cooking. When a recipe calls for salt, use a light pinch or leave it out and finish with lemon, vinegar, or fresh herbs.

Day 1 (Monday)

• Breakfast: 1 cup oatmeal cooked in 1 cup low-fat milk, 1 sliced banana, 1 tbsp unsalted almond butter. Sodium 120 mg / potassium 985 mg / about 420 kcal.
• Snack: 3/4 cup plain nonfat Greek yogurt with 1 cup blueberries. Sodium 50 mg / potassium 355 mg / about 175 kcal.
• Lunch: Grilled chicken salad: 4 oz chicken breast, 2 cups mixed greens, 1/2 avocado, 10 cherry tomatoes, 1 tbsp olive oil and lemon dressing. Sodium 150 mg / potassium 1,180 mg / about 480 kcal.
• Snack: 1 apple with 1 oz unsalted almonds. Sodium 2 mg / potassium 405 mg / about 240 kcal.
• Dinner: 4 oz baked salmon, 1 medium baked sweet potato with cinnamon, 1 cup steamed broccoli with garlic and olive oil. Sodium 200 mg / potassium 1,505 mg / about 560 kcal.

Day 1 total: sodium 522 mg, potassium 4,430 mg, about 1,875 kcal.

Day 2 (Tuesday)

• Breakfast: 2 slices low-sodium whole-wheat toast, 1/2 avocado mashed with lemon and pepper, 2 poached eggs. Sodium 350 mg / potassium 640 mg / about 430 kcal.
• Snack: 1 orange, 1 oz unsalted walnuts. Sodium 2 mg / potassium 375 mg / about 260 kcal.
• Lunch: Lentil and vegetable soup (homemade, no salt added broth): 1.5 cups lentils, carrots, celery, onion, tomato, thyme. 1 slice whole-wheat bread on the side. Sodium 210 mg / potassium 1,200 mg / about 460 kcal.
• Snack: 1 cup strawberries, 1/2 cup cottage cheese (low-sodium if available). Sodium 300 mg / potassium 420 mg / about 145 kcal.
• Dinner: 4 oz baked cod with herbs and lemon, 1 cup cooked quinoa, 1.5 cups roasted zucchini and bell peppers. Sodium 180 mg / potassium 1,090 mg / about 520 kcal.

Day 2 total: sodium 1,042 mg, potassium 3,725 mg, about 1,815 kcal.

Day 3 (Wednesday)

• Breakfast: Berry smoothie: 1 cup low-fat milk, 1 cup mixed berries, 1 banana, 1 tbsp ground flaxseed, 1 scoop unflavored whey. Sodium 175 mg / potassium 1,145 mg / about 410 kcal.
• Snack: 1 medium pear, 1 oz unsalted pistachios. Sodium 0 mg / potassium 480 mg / about 240 kcal.
• Lunch: Chickpea and spinach bowl: 1 cup cooked chickpeas (rinsed), 2 cups spinach sauteed in 1 tsp olive oil, 1/2 cup brown rice, tahini-lemon drizzle. Sodium 150 mg / potassium 1,540 mg / about 555 kcal.
• Snack: 3/4 cup plain nonfat Greek yogurt with 1 tsp honey and cinnamon. Sodium 50 mg / potassium 240 mg / about 140 kcal.
• Dinner: 4 oz grilled chicken breast, 1 cup roasted Brussels sprouts, 1 small baked potato with 1 tbsp olive oil and rosemary. Sodium 175 mg / potassium 1,540 mg / about 530 kcal.

Day 3 total: sodium 550 mg, potassium 4,945 mg, about 1,875 kcal.

Day 4 (Thursday)

• Breakfast: Overnight oats: 1/2 cup rolled oats, 3/4 cup low-fat milk, 1 tbsp chia seeds, 1/2 cup blueberries, 1 tbsp chopped walnuts. Sodium 105 mg / potassium 685 mg / about 395 kcal.
• Snack: 1 banana, 1 tbsp unsalted peanut butter. Sodium 5 mg / potassium 525 mg / about 200 kcal.
• Lunch: Turkey and avocado wrap: 3 oz low-sodium roast turkey, 1/2 avocado, tomato, romaine, mustard, whole-wheat tortilla. 1 cup carrot sticks on the side. Sodium 500 mg / potassium 950 mg / about 470 kcal.
• Snack: 1 oz unsalted almonds, 1 apple. Sodium 2 mg / potassium 405 mg / about 240 kcal.
• Dinner: Baked salmon 4 oz with dill and lemon, 1 cup wild rice, 1.5 cups roasted asparagus and cherry tomatoes. Sodium 145 mg / potassium 1,270 mg / about 550 kcal.

Day 4 total: sodium 757 mg, potassium 3,835 mg, about 1,855 kcal.

Day 5 (Friday)

• Breakfast: Veggie omelet: 2 eggs plus 2 egg whites, 1 cup spinach, 1/4 cup mushrooms, 2 tbsp low-fat shredded cheese, 1 slice whole-wheat toast. Sodium 460 mg / potassium 785 mg / about 385 kcal.
• Snack: 1 cup fresh pineapple. Sodium 2 mg / potassium 180 mg / about 80 kcal.
• Lunch: Black bean and sweet potato bowl: 1 cup black beans (rinsed), 1 medium baked sweet potato, 1/2 cup brown rice, salsa, cilantro, lime. Sodium 260 mg / potassium 1,400 mg / about 590 kcal.
• Snack: 3/4 cup nonfat Greek yogurt with 1 tbsp chopped walnuts and 1/2 cup raspberries. Sodium 55 mg / potassium 385 mg / about 195 kcal.
• Dinner: 4 oz baked chicken breast with herbs, 1 cup mashed cauliflower with garlic, 1.5 cups roasted green beans and carrots. Sodium 195 mg / potassium 1,100 mg / about 460 kcal.

Day 5 total: sodium 972 mg, potassium 3,850 mg, about 1,710 kcal.

Day 6 (Saturday), vegetarian day

• Breakfast: 1 cup steel-cut oats cooked in 1 cup low-fat milk, 1 sliced banana, 1 tbsp chopped almonds, cinnamon. Sodium 115 mg / potassium 1,000 mg / about 445 kcal.
• Snack: 1 cup melon cubes, 1 oz unsalted cashews. Sodium 5 mg / potassium 685 mg / about 250 kcal.
• Lunch: Mediterranean chickpea salad: 1 cup chickpeas, cucumber, tomato, red onion, parsley, 2 tbsp reduced-sodium feta, olive oil and lemon. 1 whole-wheat pita. Sodium 490 mg / potassium 950 mg / about 520 kcal.
• Snack: 1 apple with 1 tbsp unsalted almond butter. Sodium 2 mg / potassium 350 mg / about 200 kcal.
• Dinner: Lentil chili: 1.5 cups cooked lentils, tomato, bell pepper, onion, garlic, cumin, no salt added tomato sauce. 1/2 cup brown rice, avocado slices on top. Sodium 220 mg / potassium 1,700 mg / about 570 kcal.

Day 6 total: sodium 832 mg, potassium 4,685 mg, about 1,985 kcal.

Day 7 (Sunday)

• Breakfast: 2 whole-grain pancakes (homemade, low salt) topped with 1 cup strawberries and 3/4 cup nonfat Greek yogurt. Sodium 320 mg / potassium 545 mg / about 400 kcal.
• Snack: 1 medium orange, 1 oz unsalted pumpkin seeds. Sodium 5 mg / potassium 500 mg / about 210 kcal.
• Lunch: Tuna salad (canned low-sodium light tuna in water, drained): 3 oz tuna mixed with 1 tbsp olive oil mayo, celery, dill, on a bed of romaine with tomato. 1 slice whole-wheat toast. Sodium 400 mg / potassium 690 mg / about 445 kcal.
• Snack: 1 cup mixed berries, 1/2 cup low-fat cottage cheese (low sodium). Sodium 250 mg / potassium 380 mg / about 165 kcal.
• Dinner: 4 oz baked chicken thigh (skinless) with rosemary and garlic, 1 cup roasted butternut squash, 1.5 cups sauteed kale with olive oil and lemon. Sodium 230 mg / potassium 1,540 mg / about 540 kcal.

Day 7 total: sodium 1,205 mg, potassium 3,655 mg, about 1,760 kcal.

Weekly summary

Every day lands well under the 1,500 mg lower-sodium DASH target because the plan uses fresh whole foods and unsalted or low-sodium versions of packaged staples. If you add 1/4 teaspoon of table salt at the stove or table (about 575 mg), most days still stay under 1,500 mg. That is the built-in headroom for real life.

Practical habits that lower blood pressure alongside the plan

• Move most days. 150 minutes per week of brisk walking is associated with about a 4 to 9 mm Hg drop in systolic BP.⁽³⁾
• Track a home blood pressure cuff. Take two readings, one minute apart, morning and evening, for a week. Bring the log to your next appointment.
• Sleep 7 to 9 hours. Short sleep and untreated sleep apnea both drive pressure up.
• Cap alcohol. Up to 1 drink per day for women, 2 for men. Any more raises pressure directly.⁽³⁾
• Read labels. Anything over 400 mg sodium per serving is high. Look for “low sodium” (under 140 mg per serving) or “no salt added.”
• Cook more, order out less. Restaurant meals average 1,200 to 2,000 mg sodium each.
• Season with acid and herbs. Lemon, lime, vinegar, garlic, ginger, black pepper, cumin, paprika, and fresh herbs replace most of what salt was doing.

Frequently asked questions

Is 1,500 mg or 2,300 mg the right sodium target for me?

The American Heart Association’s ceiling is 2,300 mg per day for all adults. The ideal limit, especially for people already diagnosed with hypertension, is 1,500 mg per day.⁽²⁾ Your cardiologist or registered dietitian can dial in the exact number based on your blood pressure, medications, and kidney function.

How fast will my blood pressure drop on this plan?

In the DASH-Sodium trial, most of the benefit appeared within 2 to 4 weeks and stabilized by week 8.⁽⁴⁾ Do not stop or change any prescribed medication based on early readings. Share your home log with your doctor and let them adjust doses.

Can I follow this plan if I have kidney disease?

Not without medical supervision. The DASH pattern is naturally high in potassium and phosphorus, which can be dangerous in stages 3 to 5 chronic kidney disease. A renal dietitian can build a modified DASH that fits your labs.⁽¹⁾

Do I need to buy special “low sodium” packaged foods?

Only for a few staples where sodium is genuinely hard to avoid: bread, canned beans, canned tomatoes, broth, cottage cheese, and deli meat. For everything else, fresh produce, plain rolled oats, dried beans and lentils, plain yogurt, and unsalted nuts are already low sodium by default.

Is coffee safe with high blood pressure?

For most people, 1 to 2 cups per day is fine. Caffeine causes a short-term BP bump of 5 to 10 mm Hg that fades within a few hours; regular drinkers usually develop tolerance.⁽³⁾ If your readings jump after coffee, cut back or switch to decaf.

Can I use a salt substitute?

Potassium chloride salt substitutes have solid evidence for lowering blood pressure and stroke risk in people with normal kidney function. Do not use them if you take ACE inhibitors, ARBs, potassium-sparing diuretics, or have chronic kidney disease. Ask your doctor first.

How is this different from a low-sodium diet?

A generic “low-sodium” diet only removes salt. DASH does that AND adds potassium, magnesium, calcium, and fiber through vegetables, fruit, dairy, and whole grains. Studies show the combination is stronger than sodium restriction alone.⁽⁴⁾

Medical disclaimer

This information is educational, not medical advice. High blood pressure is a serious medical condition that needs monitoring by a qualified clinician. Do not stop, start, or change any hypertension medication without talking to your doctor. Sodium and potassium targets vary by individual: people with kidney disease, heart failure, or those taking certain blood pressure medicines (ACE inhibitors, ARBs, potassium-sparing diuretics) may need very different numbers from the ones in this article. Your cardiologist, primary care physician, or registered dietitian can set the right targets for you. Not medical advice; consult a registered dietitian before making major dietary changes.