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7-Day No-Sugar Meal Plan for High Blood Pressure

Are you trying to lower your blood pressure? Well, this 7-day meal plan for high blood pressure can help. It's low in sugar and salt and features healthy, no-sugar foods.

Brandon George
7-Day No-Sugar Meal Plan for High Blood Pressure
Table Of Contents

Managing high blood pressure can be difficult, often requiring drastic lifestyle changes to help keep it in check. If you’re looking for an easy but effective way to help manage your high blood pressure and lower your risk of heart disease, this 7-day no-sugar meal plan might be the answer you’ve been looking for. This simple meal plan has been designed to reduce your daily sugar intake without sacrificing any essential vitamins and nutrients needed for a healthy lifestyle.

By reducing your sugar intake and following this diet, you can help keep your blood pressure healthy while still feeling energized and mentally clear throughout the day. Ready to get started? Join us as we look closer at the 7-day no-sugar meal plan for high blood pressure!

Strategies for Healthy Blood Pressure

High blood pressure can be a significant risk factor for serious health issues such as heart attack, stroke, and other cardiovascular diseases. Thankfully, you can follow simple strategies to maintain healthy blood pressure levels. Here are some of them:

Get Regular Exercise

Regular exercise is essential for staying healthy and checking your blood pressure. Including regular physical movement in your daily routine has multiple benefits, including strengthening your heart and improving circulation.

Engaging in 30 minutes of moderate physical activity each day, like walking, biking, or swimming, helps keep your blood pressure healthy by lowering stress hormones, reducing inflammation, and increasing the production of endorphins.

Exercise can also help you maintain a healthy weight which is essential to keeping your blood pressure on the right track.

Lose a Little Weight

Losing a few extra kilos can do wonders for not just your physical appearance but also your health. Studies show that small amounts of weight loss significantly reduce the risk of developing hypertension or high blood pressure.

Shedding even a tiny fraction of unwanted fat off your frame helps reduce blood pressure levels and positively affects overall mental and physical well-being! Exercise is vital for effective weight loss and, if incorporated into your lifestyle, can help you keep off those extra pounds in check.

Reduce Stress

Reducing stress is among the essential steps to maintaining healthy blood pressure. Stress has enormous effects on the body and mind, and if left unchecked, it can lead to high blood pressure or hypertension. It is thus essential to incorporate strategies into your daily lives that encourage relaxation and promote mindfulness.

It can include yoga, deep breathing exercises, mindful meditation, and connecting with nature. Besides providing an outlet for stress relief, these activities offer numerous mental health benefits, such as increasing patience, calming anxiety, and improving overall happiness.

Improve Your Sleep

Poor quality sleep can negatively affect your health, increasing your blood pressure. You can significantly improve your overall physical and mental well-being by taking a few simple steps to improve your sleep. Investing time and energy into getting quality rest will pay dividends in keeping your blood pressure healthy.

Good tips include maintaining consistent sleep-wake times, avoiding bright screens before bedtime, exercising regularly, and creating an environment conducive to good rest – less noise disturbance and the right temperature.

Cut Back on Salt

Overeating salt may lead to many issues, including high blood pressure. But when it comes to cutting back on salt in your diet, don’t worry – it doesn’t mean you have to start eating bland food! Rather than reaching for the salt shaker first thing at mealtime, there are plenty of great ways to enjoy delicious meals without needing the added sodium.

Eating less than 2,300 mg of sodium daily (1,500 mg if your health allows it) is an effective way to maintain healthy blood pressure.

Pump Up Potassium

Eating a potassium-rich diet can be an effective way to help keep your blood pressure in check. Studies have demonstrated that essential, naturally-occurring minerals such as potassium are far better for managing blood pressure than complex pills or prescriptions.

Foods like sweet potatoes, bananas, beans, and spinach contain significant quantities of miracle minerals. Incorporating these and other potassium-abundant foods into your diet is an easy and delicious way to give your body the support it needs to maintain healthy blood pressure.

Seek Medical Care

Keeping your blood pressure within the healthy range is a vital part of taking care of your body and can help you protect your physical health in the long term. Consulting with a healthcare professional is a meaningful way to keep tabs on your blood pressure, as they can provide personalized advice and help identify risk factors.

Besides regular checkups, it's good to be mindful of lifestyle changes influencing your blood pressure, like going for walks or reducing stress. In any case, seeking proper medical care whenever necessary is essential for keeping healthy blood pressure levels!

Try DASH Diet

If you're looking for a way to maintain healthy blood pressure, try the DASH diet! The DASH diet is renowned for being an effective and delicious way to support cardiovascular health. It emphasizes consuming foods like fruits, vegetables, whole grains, poultry, fish, nuts, and seeds.

Because it's relatively low in sodium, the DASH diet can be particularly beneficial for people with high blood pressure. Fresh meals are encouraged, but you can still enjoy occasional indulgences - keep portions in check. Best of all, this diet is rooted in good science and supported by abundant research finding it promotes better health!

No-Added-Sugar Foods to Include in Your Diet

Eating healthy doesn't have to be complicated. One of the critical things you can do is to ensure you're cutting out added sugars from your diet. There are so many great alternatives out there now regarding no-added-sugar foods, and it's easier than ever to start making the switch over!

Here are some healthy no-added-sugar foods:

  • Whole grains, including oats, whole wheat, quinoa, bulgur, and freekeh
  • Fish
  • Nut butter
  • Nuts and seeds
  • Olive oil
  • Avocados
  • Lean meats, particularly poultry
  • Beans and lentils
  • Fruits, especially high-fiber options like berries, apples, and pears
  • Vegetables, specifically leafy greens
  • Unsweetened dairy, like yogurt and kefir

7- Day No-Sugar Meal Plan

Eating healthy doesn't have to be tough or tedious! The 7-day no-sugar meal plan is the perfect way to kickstart a healthier lifestyle without giving up all your favorite foods. With easy-to-prepare meals focused on nutritious ingredients and minimal sugar, this plan offers health benefits that can be felt from the inside out.

Day 1


One serving of oatmeal in half a cup of low-free milk topped with 5 raisins and some chopped walnuts.

Mid Morning Snack

One cup of nonfat Greek yogurt with raspberries


One serving of cream of tomato soup with a grilled cheese sandwich

Evening Snack

One banana with some peanut butter


One serving of shrimp jerk chicken and pineapple slaw with one cup of easy brown rice

Total Calories Count: 1489

Day 2


One serving of spinach avocado smoothie + one orange

Mid Morning Snack

One cup of blueberries with ½ cup of nonfat greek yogurt


One serving of Zucchini noodles with turkey Bolognese

Evening Snack

cup of cantaloupe


One serving of easy pea & spinach carbonara

Total Calories Count: 1479

Day 3


One glass of banana and spinach smoothie

Mid Morning Snack

One cup of cubed cantaloupe


One serving of skillet lemon chicken and potatoes with kale

Evening Snack

One banana + one tbsp of peanut butter


One serving of broccoli noodles + baked chicken and veggies

Total Calories Count: 1477

Day 4


One serving of avocado beet greens smoothie

Mid Morning Snack

One serving of yogurt with one cup of raspberries


One serving of sweet potato noodles + baked fish and vegetables

Evening Snack

One banana + one tbsp of peanut butter


One serving of southwestern salmon cobb salad + 3 cups of air-popped popcorn

Total Calories Count: 1479

Day 5


One serving of avocado and cottage cheese toast

Mid Morning Snack

One cup of blueberries + nonfat greek yogurt


One serving of tuna stuffed pepper and two sliced bell peppers

Evening Snack

Half a cup of cantaloupe


One serving of bean and barley soup

Total Calories Count: 1492

Day 6


One serving of oatmeal + five to six raisins and two chopped walnuts

Mid Morning Snack

One serving of chia cottage cheese and some blueberries


One serving of creamy tomato soup and a grilled cheese sandwich

Evening Snack

Roasted Almonds (1 oz)


One serving of sour cream and herbed baked potatoes and two cups of mixed greens

Total Calories Count: 1497

Day 7


One serving of bran cereal (cooked in nonfat milk) and one cup of blueberries

Mid Morning Snack

One Orange


One serving of cottage cheese slices and dill tuna + one banana

Evening Snack

One cup of raspberries + one cup of nonfat Greek yogurt


Two servings of toaster oven tostada

Total Calories Count: 1495

Foods to Avoid Completely

If you are living with hypertension, it is essential to be mindful of your diet and make choices that support healthy blood pressure levels. Foods that are high in salt or cholesterol should be eliminated from your diet due to their adverse effects on your cardiovascular health, such as:


Caffeine begins to secrete adrenaline in your body. By narrowing blood arteries, adrenaline output raises blood pressure. Adrenaline prevents the antidiuretic hormone from working.

Blood vessel diameter is reduced when this hormone is blocked. High blood pressure is the result.


When you consume alcohol, calcium gets bound to blood vessels, and blood cannot flow through blood arteries easily when calcium binds to them. Consequently, blood pressure starts to increase, which is not good.

The Bottom Line

High blood pressure is severe and cannot be neglected as it aggravates other health-related issues. However, there are multiple ways to manage it, including fixing your diet and following a well-organized meal plan. The 7-day no-sugar meal plan for high blood pressure is based on ~1500 calories a day, which is enough to meet the daily nutritional requirements and manage your blood pressure.

Besides, try eating no-sugar foods such as whole grains, fish nuts, seeds, nut butter, olive oil, avocados, lean meats, beans and lentils, and fruits, especially high-fiber dishes like berries, apples and pears, Vegetables, especially leafy greens, and unsweetened dairy.

Additionally, you must cut down on salt, caffeine, and alcohol consumption, lose weight, exercise regularly, reduce stress, pump up potassium intake, improve sleep, and try DASH dieting. However, it’s essential to consult a doctor before following any diet or meal plan, as everybody has different reasons for hypertension.

Reading List

Article Sources

  • Harsha, David W., and George A. Bray. “Weight Loss and Blood Pressure Control (Pro).” Hypertension, vol. 51, no. 6, June 2008, pp. 1420–25. (Crossref),
  • Stone, Michael S., et al. “Potassium Intake, Bioavailability, Hypertension, and Glucose Control.” Nutrients, vol. 8, no. 7, July 2016, p. 444. PubMed Central,

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Brandon George

Brandon George Wendy is a freelance lifestyle reporter based in Phoenix, Arizona. He covers a spectrum of topics — including mental and physical health and wellness. Having over 5 years of experience as a lifestyle reporter covering health & wellness and meditation topics.

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