Managing high blood pressure is one of the most important steps you can take for your long-term heart health. While reducing sodium is often the primary focus, cutting out added sugars is equally crucial. Research links high sugar intake to increased blood pressure, weight gain, and inflammation. This 7-Day No-Sugar Plan for High Blood Pressure is designed to be a powerful tool in your wellness arsenal. By focusing on whole foods rich in potassium, magnesium, fiber, and heart-healthy fats—while eliminating added sugars—you’ll nourish your body, support healthy blood pressure levels, and reduce inflammation. Get ready for a week of delicious, satisfying meals that are as good for your taste buds as they are for your heart.

At Sugar Detox Lab, we firmly believe that all foods can be part of a healthy lifestyle, and added sugars can absolutely be enjoyed in moderation. However, with the average adult in the United States consuming a staggering 17 teaspoons (68 grams) of added sugar per day—far exceeding the recommended maximum of 6 teaspoons for women and 9 for men—it’s clear that many of us are eating more than we realize.

While the links between excess sugar, weight gain, and type 2 diabetes are well-known, emerging research also strongly connects high added sugar intake to an increased risk of high blood pressure and heart disease.

This is why we’ve created this supportive meal plan. We’ve temporarily removed added sugars to help you reset your palate and become more aware of the hidden sugars in your diet. More importantly, we’ve filled this plan with nutrients that actively support your heart health—like blood-pressure-friendly potassium, satiating fiber, and recipes consciously lower in sodium.

Think of this not as a restrictive diet, but as a nourishing reset designed to help you feel your best and keep your blood pressure in a healthy range. Ready to explore a week of delicious, heart-smart eating?

7-Day No-Sugar Plan for High Blood Pressure

Day 1

Daily Overview: Start the week strong with a focus on potassium-rich foods like avocado and leafy greens to support fluid balance and vascular health.

Breakfast

Calcium & Potassium Boost Smoothie

1 cup unsweetened almond milk (US) / 240ml (Metric)
½ cup plain, low-fat Greek yogurt (US) / ~120g (Metric)
1 small banana (US) / ~100g (Metric)
1 large handful of spinach (US) / ~30g (Metric)
1 tbsp chia seeds (US) / ~15g (Metric)
Estimated Nutrition: 300 kcal | 18g Protein | 9g Fiber

Snack 1

Apple Slices with Cinnamon

1 medium apple, sliced (US) / ~180g (Metric)
sprinkled with cinnamon
Estimated Nutrition: 95 kcal | 0.5g Protein | 4.5g Fiber

Lunch

Leafy Green Salad with Grilled Chicken

4 oz grilled chicken breast (US) / ~115g (Metric)
Large bed of mixed greens, cucumbers, and bell peppers
Dressing: 1 tbsp extra virgin olive oil, lemon juice, and herbs
Estimated Nutrition: 350 kcal | 35g Protein | 5g Fiber

Snack 2

¼ cup Unsalted Almonds

Estimated Nutrition: 205 kcal | 8g Protein | 5g Fiber

Dinner

Baked Salmon with Roasted Asparagus & Quinoa

5 oz baked salmon fillet (rich in Omega-3s) (US) / ~140g (Metric)
1.5 cups roasted asparagus with olive oil (US) / ~200g (Metric)
½ cup cooked quinoa (US) / ~90g (Metric)
Estimated Nutrition: 500 kcal | 37g Protein | 8g Fiber

Daily Totals: ~1,450 kcal | 98.5g Protein | 31.5g Fiber

Prep & Batch Notes: Cook extra quinoa for tomorrow’s lunch. Season salmon and vegetables with herbs, garlic, and lemon instead of salt.

Smart Swaps:

Vegan: Replace chicken with chickpeas in the salad and salmon with a marinated tempeh steak.
Dairy-Free: Omit Greek yogurt from the smoothie and use a dairy-free yogurt alternative.

Blood Pressure Tip: Omega-3 fatty acids in salmon have anti-inflammatory properties and can help relax blood vessels, supporting healthier blood pressure levels.

Day 2

Daily Overview: A plant-powered day focused on legumes and whole grains for a fiber and magnesium boost, both key for blood pressure regulation.

Breakfast

Unsweetened Oatmeal with Berries

½ cup dry rolled oats, cooked in water (US) / 40g (Metric)
½ cup mixed berries (US) / ~75g (Metric)
1 tbsp ground flaxseed (US) / ~10g (Metric)
Estimated Nutrition: 220 kcal | 8g Protein | 10g Fiber

Snack 1

1 medium pear

Estimated Nutrition: 100 kcal | 1g Protein | 6g Fiber

Lunch

Hearty Lentil Soup

1.5 cups lentil soup (made with low-sodium vegetable broth, carrots, celery, onions, garlic, and spices) (US) / ~350ml (Metric)
Side of a small whole-wheat dinner roll (no salted butter)
Estimated Nutrition: 380 kcal | 20g Protein | 18g Fiber

Snack 2

Carrot and Cucumber Sticks with ¼ cup Unsalted Hummus

Estimated Nutrition: 150 kcal | 7g Protein | 8g Fiber

Dinner

Turkey and White Bean Chili

1.5 cups chili (made with lean ground turkey, no-salt-added canned tomatoes, white beans, and chili spices) (US) / ~350ml (Metric)
Topped with a dollop of plain Greek yogurt
Estimated Nutrition: 420 kcal | 40g Protein | 15g Fiber

Daily Totals: ~1,270 kcal | 76g Protein | 57g Fiber

Prep & Batch Notes: Make a large pot of lentil soup and chili to have leftovers for the next few days.

Smart Swaps:

Vegetarian: Use a plant-based ground “meat” or extra beans in the chili.
Gluten-Free: Ensure the vegetable broth is certified gluten-free.

Blood Pressure Tip: Lentils and beans are excellent sources of potassium and magnesium, two minerals that play a direct role in managing blood pressure by counteracting the effects of sodium.

Day 3

Daily Overview: Leverage your batch cooking for an easy day. Focus on hydration to help flush excess sodium.

Breakfast

Leftover Hearty Lentil Soup

(A warm, savory breakfast is a great way to start the day)
Estimated Nutrition: 380 kcal | 20g Protein | 18g Fiber

Snack 1

Plain Greek Yogurt with Walnuts

¾ cup plain Greek yogurt (US) / ~170g (Metric)
1 tbsp chopped walnuts (US) / ~15g (Metric)
Estimated Nutrition: 200 kcal | 20g Protein | 1g Fiber

Lunch

Leftover Turkey and White Bean Chili

Estimated Nutrition: 420 kcal | 40g Protein | 15g Fiber

Snack 2

Bell Pepper Slices

1 medium bell pepper, sliced (US) / ~120g (Metric)
Estimated Nutrition: 25 kcal | 1g Protein | 2g Fiber

Dinner

Sheet Pan Chicken & Vegetables

5 oz chicken breast (US) / ~140g (Metric)
2 cups mix of broccoli florets and cauliflower (US) / ~300g (Metric)
Tossed in 1 tbsp olive oil, rosemary, and garlic powder.
Estimated Nutrition: 400 kcal | 40g Protein | 8g Fiber

Daily Totals: ~1,425 kcal | 121g Protein | 44g Fiber

Prep & Batch Notes: Use leftover pre-chopped vegetables to make dinner prep quick.

Smart Swaps:

Vegan: Replace chicken with cubed extra-firm tofu and yogurt with a plant-based alternative.

Blood Pressure Tip: Staying well-hydrated is essential. Drink plenty of water throughout the day to help your kidneys flush out any excess sodium.

Day 4

Daily Overview: Incorporate nitrate-rich leafy greens, which the body converts to nitric oxide, a compound that helps relax and widen blood vessels.

Breakfast

Spinach and Mushroom Omelet

2 eggs (US) / ~100g (Metric)
½ cup spinach and ¼ cup mushrooms sautéed (no salt) (US) / ~15g, ~20g (Metric)
1 oz feta cheese (lower sodium than many cheeses) (US) / ~28g (Metric)
Estimated Nutrition: 280 kcal | 22g Protein | 2g Fiber

Snack 1

Handful of Unsalted Pumpkin Seeds

¼ cup (US) / ~30g (Metric)
Estimated Nutrition: 180 kcal | 9g Protein | 2g Fiber

Lunch

Large “Superfood” Salad with Beets

4 oz canned tuna (in water, no salt added) (US) / ~115g (Metric)
Mixed greens, ½ cup sliced beets (for potassium and nitric oxide), cucumbers
Dressing: lemon juice & olive oil
Estimated Nutrition: 300 kcal | 30g Protein | 6g Fiber

Snack 2

Celery Sticks with 2 tbsp Natural Almond Butter (no salt)

Estimated Nutrition: 200 kcal | 7g Protein | 4g Fiber

Dinner

Lean Pork Tenderloin with Sweet Potato & Green Beans

4 oz roasted pork tenderloin (a lean cut) (US) / ~115g (Metric)
1 small baked sweet potato (excellent potassium source) (US) / ~130g (Metric)
1 cup steamed green beans (US) / ~125g (Metric)
Estimated Nutrition: 430 kcal | 35g Protein | 10g Fiber

Daily Totals: ~1,390 kcal | 103g Protein | 24g Fiber

Prep & Batch Notes: Bake an extra sweet potato to have for a snack later in the week.

Blood Pressure Tip: Beets and leafy greens are rich in dietary nitrates, which your body converts to nitric oxide, a molecule that helps relax and dilate blood vessels, improving blood flow.

Day 5

Daily Overview: Focus on healthy fats from avocado and seeds, which contribute to heart health and help reduce inflammation.

Breakfast

Avocado Toast on Whole Wheat

2 slices whole-wheat toast (low-sodium bread) (US)
½ avocado, mashed (US) / ~75g (Metric)
Topped with red pepper flakes and black pepper
Estimated Nutrition: 350 kcal | 10g Protein | 14g Fiber

Snack 1

Berry Mix

¾ cup mixed berries (US) / ~110g (Metric)
Estimated Nutrition: 50 kcal | 1g Protein | 5g Fiber

Lunch

Leftover Pork & Sweet Potato

Estimated Nutrition: 430 kcal | 35g Protein | 10g Fiber

Snack 2

Hard-Boiled Eggs

2 hard-boiled eggs
Estimated Nutrition: 155 kcal | 12g Protein | 0g Fiber

Dinner

“Kitchen Sink” Veggie & Chickpea Stir-fry

1 cup chickpeas (US) / ~170g (Metric)
Stir-fried with 2 cups of mixed vegetables (bell peppers, snap peas, carrots, broccoli) in low-sodium soy sauce (or coconut aminos) and ginger.
Served with ½ cup cooked brown rice (US) / ~100g (Metric)
Estimated Nutrition: 450 kcal | 20g Protein | 18g Fiber

Daily Totals: ~1,435 kcal | 78g Protein | 47g Fiber

Prep & Batch Notes: Use any remaining veggies in your fridge for the stir-fry to minimize waste.

Smart Swaps:

Gluten-Free: Use tamari (wheat-free) or coconut aminos instead of soy sauce.

Blood Pressure Tip: Avocados are a powerhouse of heart-healthy monounsaturated fats and potassium, both of which are key nutrients in the Dietary Approaches to Stop Hypertension (DASH) diet.

Mixed-Berry Anti-Inflammatory Smoothie Bowl

Day 6

Daily Overview: A heart-healthy pescatarian day, emphasizing the anti-inflammatory benefits of fatty fish.

Breakfast

Cottage Cheese Bowl

1 cup low-fat, low-sodium cottage cheese (US) / ~225g (Metric)
½ cup peaches (canned in water or fresh) (US) / ~125g (Metric)
Estimated Nutrition: 250 kcal | 28g Protein | 2g Fiber

Snack 1

Small Handful of Walnuts (~1/4 cup)

Estimated Nutrition: 200 kcal | 5g Protein | 2g Fiber

Lunch

Leftover Veggie & Chickpea Stir-fry

Estimated Nutrition: 450 kcal | 20g Protein | 18g Fiber

Snack 2

Sliced Cucumber with Lemon Juice

Estimated Nutrition: 20 kcal | 0g Protein | 2g Fiber

Dinner

Mediterranean Baked Cod

6 oz baked cod fillet (US) / ~170g (Metric)
Topped with a fresh salsa of diced tomatoes, cucumber, onion, and lemon juice.
Side of 1 cup steamed kale (massaged with a little lemon juice) (US) / ~65g (Metric)
Estimated Nutrition: 250 kcal | 30g Protein | 5g Fiber

Daily Totals: ~1,170 kcal | 83g Protein | 29g Fiber

Prep & Batch Notes: This is a lighter day; if you’re hungry, add an extra snack like an apple or more vegetables.

Blood Pressure Tip: Fatty fish like salmon and cod are central to the Mediterranean diet, which is consistently shown to support heart health and healthy blood pressure.

Day 7

Daily Overview: Wrap up the week by celebrating your success with a heart-healthy, satisfying, and flavorful meal.

Breakfast

Berry and Flax Smoothie

1 cup unsweetened almond milk (US) / 240ml (Metric)
½ cup plain Greek yogurt (US) / ~120g (Metric)
¾ cup mixed berries (US) / ~110g (Metric)
1 tbsp flax seeds (US) / ~10g (Metric)
Estimated Nutrition: 230 kcal | 16g Protein | 9g Fiber

Snack 1

Pear Slices

1 medium pear, sliced (US) / ~180g (Metric)
Estimated Nutrition: 100 kcal | 1g Protein | 6g Fiber

Lunch

Large White Bean and Kale Salad

1.5 cups white beans, kale, red onion, and a lemon-herb vinaigrette (US) / ~250g (Metric)
Estimated Nutrition: 400 kcal | 22g Protein | 18g Fiber

Snack 2

¼ cup Unsalted Pistachios

Estimated Nutrition: 170 kcal | 6g Protein | 6g Fiber

Dinner

Herb-Roasted Chicken Breast with Quinoa Pilaf

5 oz roasted chicken breast (US) / ~140g (Metric)
¾ cup quinoa pilaf with diced carrots, celery, and onions (cooked in low-sodium broth) (US) / ~140g (Metric)
Side of 1 cup roasted Brussels sprouts (US) / ~150g (Metric)
Estimated Nutrition: 500 kcal | 45g Protein | 12g Fiber

Daily Totals: ~1,400 kcal | 90g Protein | 51g Fiber

Prep & Batch Notes: Roast a whole chicken or extra breasts to have ready-to-eat protein for the upcoming week.

Smart Swaps:

Vegan: For the salad, use a tahini-based dressing. For dinner, replace chicken with a large portobello mushroom cap.

Blood Pressure Tip: Herbs and spices are your best friends on a low-sodium diet. They add immense flavor without the blood pressure-raising effects of salt. Experiment with rosemary, thyme, garlic powder, onion powder, cumin, and smoked paprika.

FAQs

1. Why is a no-sugar diet important for blood pressure?
High sugar intake, especially from sugary drinks, is linked to weight gain and increased blood pressure. Sugar can also contribute to inflammation and insulin resistance, both of which can negatively affect vascular health.

2. Can I use salt substitutes?
Be cautious. Many salt substitutes are high in potassium chloride, which can be dangerous for individuals with kidney disease or those on certain medications (like ACE inhibitors or potassium-sparing diuretics). Always consult your doctor before using a salt substitute. It’s safer to use herb and spice blends.

3. What are the best fruits for high blood pressure?
Berries, bananas, citrus fruits, melons, and pears are all excellent choices. They are rich in potassium, fiber, and antioxidants. The key is to eat the whole fruit, not juice, to get the beneficial fiber.

4. Is dark chocolate okay?
In moderation, high-cocoa (70%+) dark chocolate can be part of a heart-healthy diet due to its flavonoids. However, it can still contain added sugars. Look for brands with the lowest sugar content and enjoy a small square (e.g., 1 oz) as an occasional treat, not daily.

5. What about alcohol?
Alcohol can raise blood pressure. If you drink, do so in moderation (up to one drink per day for women, two for men). However, for the best results in managing blood pressure, it’s often recommended to avoid it altogether or discuss it with your doctor.

6. How do I read labels for hidden sugars and sodium?

Sugar: Look for words ending in “-ose” (sucrose, fructose), as well as syrups, honey, molasses, and fruit juice concentrates.
Sodium: Choose products labeled “low sodium,” “no salt added,” or “unsalted.” The Percent Daily Value (%DV) is a quick guide: 5% or less is low, 20% or more is high.

7. Can I follow this plan if I have diabetes as well?
The principles of this plan—high fiber, no added sugar, whole foods—align perfectly with a diabetic diet. However, individuals with diabetes should be particularly mindful of carbohydrate portions (like fruit, grains, and starchy vegetables) and distribute them evenly throughout the day to manage blood sugar. Always consult with a healthcare provider or registered dietitian for personalized advice.

8. Is this plan suitable long-term?
Absolutely. This plan is based on the proven DASH and Mediterranean dietary patterns, which are intended for lifelong heart health. It is a sustainable way of eating, not a short-term fix.

Other Tips

Read Every Label: Added sugars and sodium hide in unexpected places like bread, salad dressing, pasta sauce, and canned soups.
Cook at Home: This is the single best way to control exactly what goes into your food.
Rinse Canned Goods: Rinsing canned beans and vegetables under water can reduce their sodium content by up to 40%.
Focus on Potassium: Prioritize foods like sweet potatoes, spinach, beans, yogurt, and bananas. Potassium helps balance sodium levels in the body.
Manage Stress: Chronic stress can contribute to high blood pressure. Incorporate stress-reducing activities like walking, meditation, or deep breathing into your routine.