Each day aims to provide an average of 42 grams of fiber and 99 grams of protein, both essential for supporting heart health.

High-potassium foods like bananas, dairy, sweet potatoes, and spinach are incorporated to help mitigate the effects of sodium.

The article also emphasizes the importance of sustainability in dietary choices, moving away from previously suggested lower-calorie plans.

Saturated fat is limited to 14 grams per day, with a 20-gram allowance on days featuring fatty fish such as salmon.

To ease meal preparation, the plan includes weekly meal prep tips and specific dish recommendations for breakfasts and lunches.

Recipes are accessible via links, allowing readers to easily find and prepare the meals outlined in the plan.

A new 30-day meal plan has been introduced to help individuals manage high blood pressure through dietary changes.

This meal plan caps daily sodium intake at 1,500 milligrams, aligning with the American Heart Association's guidelines.

It is structured around three calorie levels—1,500, 1,800, and 2,000 calories—to cater to varying caloric needs.

The plan includes a variety of meals and snacks for each day, with suggestions for calorie adjustments for those needing to modify their intake.

The first day of the plan features a balanced menu totaling 1,796 calories, including dishes like Feta, Egg & Spinach Breakfast Tacos and Charred Shrimp, Pesto & Quinoa Bowls.