If you have hypertension, your doctor may have recommended lifestyle changes to bring down your levels. Don’t overlook this very important one.
By Barbie Cervoni, M.S., RD, CDN, CDE Published on August 25, 2024
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
If you know you have high blood pressure, you’re already ahead. Although high blood pressure (hypertension) affects nearly half of American adults, the condition doesn’t initially cause symptoms, so many people do not know they have it.1
Read on to learn more about what high blood pressure is, the most important thing you should avoid doing if you have it, plus other strategies you can take to improve it.
The #1 Diet to Lower High Blood Pressure, According to Science
What Is High Blood Pressure?
Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg.2 The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.
High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more.3 “If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,” says Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at the Mount Sinai Health System in New York City.
The #1 Thing to Avoid If You Have High Blood Pressure
The No. 1 thing to avoid if you have high blood pressure is underestimating the impact your nutrition habits can have on your levels. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.
Actionable blood-pressure-lowering habits include limiting sodium by reading labels, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. “Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,” says Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in New York City. With that said, here are the impactful changes you can start making to your diet.
Cut Back on Sodium
Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. “You’d be surprised how many food items contain hidden sources of sodium,” says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.
To reduce your sodium intake, replace a portion of salt with garlic, fresh herbs and spices in recipes at home. Read package labels and restaurant menus before purchasing or ordering items. The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 mg of sodium per day.4
When you’re reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. A food that lists one serving having a sodium DV of 5% or less is considered a low-sodium food. And those with 20% DV or more of sodium per serving are considered high-sodium foods, which should be limited.5
The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
Eat More Foods That Contain Potassium
Potassium counteracts sodium by helping your body excrete sodium through your urine. (In short, you pee it out.) The mineral also assists in easing tension in blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 mg of potassium daily to prevent or treat high blood pressure.6
Increase your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables daily.7 Foods rich in potassium include:8
Lentils
Prunes
Bananas
Kidney beans
Oranges
Cantaloupe
Kiwifruit
Squash
Carrots
Plantains
Potatoes
Swiss chard
Yams
Low-fat dairy and kefir.
7 Ways to Eat More Vegetables
Cook More Meals at Home
In one study, the average sodium content in a fast-food meal was about 1,300 mg—nearly all of the recommended sodium limit for someone with high blood pressure.9 Cooking at home gives you control over the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.
This doesn’t mean you can’t eat out. The key is being more informed. If the restaurant provides nutrition information, look at this beforehand to plan out a meal that’s lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Choose baked, broiled, grilled or steamed proteins alongside vegetables.
The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
Consider the DASH or Mediterranean Style of Eating
The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.10
The Mediterranean diet is very similar to the DASH eating plan, as it’s full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that’s famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.11
Strategies to Improve Blood Pressure
The quality of your diet is one way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:
Get regular physical activity, including this #1 ranked exercise for better blood pressure.
Avoid smoking.
Practice stress management.
Reach a healthy weight, if weight loss is recommended. Here’s How to Lose Weight When You Don’t Know Where to Start.
Get enough sleep. Aim for seven to nine hours of sleep each night.
If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to your medical provider for guidance.
The Bottom Line
High blood pressure is a common condition that affects many Americans. Yet, we can take steps to improve our blood pressure and prevent hypertension. One of the biggest mistakes people make is not realizing how important their nutrition is for managing blood pressure and maintaining a healthy heart.
Small and consistent steps to improve your blood pressure include label reading to decrease sodium intake, cooking at home more often and eating plenty of fruits and vegetables. For personalized guidance, consider working with a registered dietitian who can create an individualized eating plan and set goals that work for you.
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