High blood pressure (hypertension) affects 1 in 3 UK adults. The DASH diet — Dietary Approaches to Stop Hypertension — is the most evidence-based dietary intervention for reducing blood pressure. NutriPlan generates personalised 7-day DASH-aligned meal plans to help you lower your BP naturally alongside any medication prescribed by your GP.
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Reducing sodium to under 2,300 mg per day (ideally 1,500 mg) is one of the most effective dietary changes for lowering blood pressure. Our plans flag sodium content per meal.
Potassium counteracts the blood-pressure-raising effects of sodium. Bananas, sweet potatoes, beans and leafy greens are prioritised throughout the plan.
Low-fat dairy is a cornerstone of the DASH diet. Calcium and magnesium from dairy support healthy arterial function and blood pressure regulation.
Oily fish (salmon, mackerel, sardines) and walnuts provide omega-3 fatty acids that reduce arterial inflammation and support cardiovascular health.
Following a DASH diet consistently can reduce systolic blood pressure by 8–14 mmHg — comparable to some medications. Combined with medication, the effect is additive. Results are typically seen within 2–4 weeks.
Not completely. The target is under 2,300 mg sodium/day (about 1 teaspoon of salt). Our plans use herbs, spices and citrus for flavour instead of salt. Processed foods are the biggest culprit — cooking from scratch as these plans suggest makes a significant difference.
Yes. Diet and antihypertensives work through different mechanisms. However, if you're on potassium-sparing diuretics, consult your GP before significantly increasing potassium-rich foods. Always inform your GP of dietary changes.
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Medical disclaimer: NutriPlan meal plans are for informational purposes only and do not constitute medical advice, diagnosis or treatment. Always consult a qualified healthcare professional or registered dietitian before making significant dietary changes, especially if you have a medical condition or take medication.