Eat to Lower Your Pressure

The DASH diet (Dietary Approaches to Stop Hypertension) is a proven eating plan that lowers blood pressure.

Key principles:

• Eat plenty of fruits, vegetables, and whole grains
• Include low-fat dairy, fish, poultry, beans, and nuts
• Limit saturated fat, trans fat, and cholesterol
• Limit sweets and sugar-sweetened beverages

Studies show the DASH diet can lower systolic blood pressure by 8–14 mmHg.

Sodium raises blood pressure by causing the body to hold onto extra fluid. Most adults should consume less than 2,300 mg per day — ideally 1,500 mg if you already have high blood pressure.

Where is sodium hidden?

• Canned soups and vegetables
• Processed and packaged foods
• Restaurant meals
• Bread and cereals

Potassium counteracts sodium and helps relax blood vessel walls. Aim for 3,500–5,000 mg per day through foods like bananas, sweet potatoes, spinach, and beans.