Diet Tips to Lower Blood Pressure

By: Katie Boswell, MS, RD

View all conditions and services

High blood pressure has been known to increase the risk of stroke, heart disease, and other health complications. A healthy lifestyle of exercise, maintaining a healthy weight, and diet can help reduce your risk of developing high blood pressure. When it comes to your diet, the best one to follow would be a dietary approaches to stop hypertension (DASH) diet, or similarly, the Mediterranean diet. A Mediterranean diet includes a variety of vegetables, fruits, legumes, whole grains, nuts and seeds, herbs and spices, olive oil, some cheese, and limited alcohol intake (one glass of red wine daily).

Listed below are more specific dietary changes you can implement to help reduce the risk of high blood pressure.

1. Include fresh produce (fruits and vegetables)

Consuming more fresh produce has numerous health benefits, one being that they are naturally lower in sodium. They also are rich in antioxidants that are anti-inflammatory. Additionally, many fruits and vegetables are high in potassium, which can help to balance the effects of sodium when it comes to your blood pressure. Please check with your doctor if you have kidney issues, as you may need to actually reduce or limit your potassium intake. There are many options for potassium-rich produce including bananas, sweet potatoes, potatoes, tomatoes, oranges, beans, avocados, spinach, and pumpkin.

2. Limit sodium intake

You should aim to limit your sodium intake to 2,300 mg per day or less. There are many ways to reduce the amount of salt in your diet. One way is to eliminate the use of salt when cooking food. Instead, try using salt-free herbs and spices like basil, rosemary, oregano, thyme, cinnamon, or garlic. You can also replace pre-packaged or prepared foods with fresher ingredients and produce that do not have a lot of added salt preservatives. The more you increase your intake of fruits, vegetables, and whole grains and cook your own meals, you are less likely to consume excess amounts of sodium.

3. Consume healthy fats

Unsaturated fatty acids, especially Omega-3s, are considered healthy fats. While we need both Omega 6 and Omega 3 fatty acids in our diet, we often consume more Omega-6s than we need and not enough Omega-3s. It’s important to know which foods are rich in Omega-3 fatty acids:

      • EPA/DHA Sources (preferable form): fish (salmon, tuna, mackerel, sardines, trout) and seaweed or algae contain DHA
      • ALA Sources: chia seeds, ground flax seeds, hemp seeds, and walnuts
      • Some foods are also fortified with Omega-3s if listed on the label such as eggs, milk, or yogurt

4. Adequate hydration

Staying hydrated is important in maintaining healthy blood pressure. Aim for 8-10 cups of water a day or 2-2.5 liters. Another way to estimate your hydration needs is to take your weight in kilograms and multiply it by 30ml. For example: 65 kg x 30 ml = 1950 ml of water per day. Clear or light-yellow urine is also a good indication of proper hydration unless you have a medication that alters the color. Try to limit your intake of caffeine, sugary beverages, and alcohol. 

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

5 Exercises For Concussions

A concussion is defined as a mild traumatic brain injury (mTBI) induced by direct or indirect force transmitted to the head. Looking at the statistics, there were 27.16 million new TBI cases globally in 2019. Nationally, there were approximately 214,110 TBI-related hospitalizations in 2020 and 69,473 TBI-related deaths in 2021.² Approximately 80% of all TBIs are classified as mild head injuries (CDC). These numbers highlight the significant public health impact concussions have worldwide, and the importance of proper evaluation and management.

What to Wear to Physical Therapy

When heading to physical therapy, comfort and functionality are key. Your attire can significantly impact the effectiveness of your session, affecting your ability to move freely, follow your therapist’s instructions, and perform exercises with ease. The right clothing not only promotes flexibility but also allows your therapist to evaluate your movements and address areas that need attention. Here’s what to wear – and what to avoid – for a successful visit!

Signs of a Traumatic Brain Injury You May Not Know

What exactly is a traumatic brain injury? A traumatic brain injury (TBI) is an injury to the brain that can be caused by a forceful jolt, bump, or hit to the head. It can also be caused by a sharp object that pushes through the skull and into the brain. Such injuries are often caused by car accidents, falls, sports, or natural disasters. For example, a concussion is a mild form of TBI; however, not all injuries to the head will cause a TBI.

Floor Transfers: Why They’re Important

Floor transfers, the ability to get down and rise from the floor without assistance, are an indicator of an individual’s functional independence, quality of life, and a predictor of longevity and overall health. This seemingly simple movement represents a complex integration of strength, flexibility, balance, and coordination that is closely linked to one’s overall functional mobility.

Heart Healthy Foods

Five Foods That Promote Heart Health

Heart disease remains the leading cause of death among men, women, and most ethnic groups in the United States. While some risk factors—such as age, gender, and family history—are beyond our control, many other factors can be managed through lifestyle choices. Diet, physical activity, stress management, and avoiding tobacco all play a critical role in supporting heart health.

View All Posts

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.