How to Manage Your Blood Pressure Through Diet

If you have high blood pressure (hypertension), it’s best to eat meals low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.

This is, of course, good dietary advice for everyone, regardless of blood pressure. For people with high blood pressure, the main thing to watch out for is salt. Too much salt or sodium can cause your body to retain fluid, which increases blood pressure.

An important part of a high blood pressure treatment plan is to stick to a healthy diet, including limiting sodium intake. The 2020–2025 Dietary Guidelines for Americans recommend consuming less than 2,300 milligrams (mg) of sodium per day. (1)

People with hypertension may need to restrict sodium intake even more. The American Heart Association (AHA) recommends an ideal limit of no more than 1,500 mg per day for adults with high blood pressure. (2)

To stay on track, choose low-sodium and no-added-salt foods and seasonings, and read nutrition facts labels carefully to determine the amount of sodium added to packaged and processed foods. You may also want to try a heart-healthy diet, such as the DASH diet or the Mediterranean diet.

RELATED: Which Food Has More Sodium?

Once you’re diagnosed with high blood pressure, your doctor may recommend the DASH (Dietary Approaches to Stop Hypertension) eating plan, which focuses on heart-healthy foods that are low in fat, cholesterol, and sodium, and rich in nutrients, protein, and fiber.

These foods may include the following:

• Fruits
• Vegetables
• Whole grains
• Fat-free or low-fat dairy products
• Fish
• Poultry
• Nuts

DASH limits the following:

• Red meats (including lean red meats)
• Sweets
• Added sugars
• Sugar-containing drinks

While your doctor will help tailor the DASH diet to your needs, the following is an example of the recommended servings from each food group for someone on the diet who is consuming 2,000 calories a day.

• 6 to 8 servings a day of grains
• 4 to 5 servings a day of vegetables
• 4 to 5 servings a day of fruits
• 2 to 3 servings a day of dairy
• Up to 6 servings a day of lean meat, poultry, and fish
• 4 to 5 servings a week of nuts, seeds, and legumes
• 2 to 3 servings a day of fats and oils
• Up to 5 sweets a week (6)

RELATED: DASH Diet Linked to a Lower Risk of Depression in Older Adults

Common characteristics of a Mediterranean diet include the following:

• High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts, and seeds
• Olive oil as a common monounsaturated fat source
• Dairy products, fish, and poultry are consumed in low to moderate amounts
• Little red meat is eaten
• Eggs are consumed zero to four times a week
• Wine is consumed in low to moderate amounts

While you may have heard of the health benefits of a Mediterranean diet, the American Heart Association cautions that further studies are needed to determine whether the diet alone is the reason for lower death rates from heart disease in Mediterranean countries, or if that’s in addition to other lifestyle factors such as more physical activity and extensive social support systems. (7)

Potassium helps balance the amount of sodium in your cells, and not getting enough can lead to too much sodium in your blood.

A diet with plenty of potassium helps prevent and control high blood pressure. The best way to get potassium is to eat foods that are rich in the nutrient, such as fruits and vegetables, rather than supplements. Also, if you have a history of severe kidney disease, getting extra potassium (particularly through a supplement) can be dangerous. Talk to your healthcare provider about the potassium level that is right for you. (3)

Limit Alcohol Consumption

Alcohol can raise your blood pressure, even if you don’t have hypertension, so everyone should monitor alcohol intake.

Women should limit themselves to one drink a day, while men should consume no more than two drinks a day.

Keep in mind that “one drink” is a 5 ounce (oz) glass of wine, 12 oz beer, or a small amount of hard liquor (1.5 oz of 80-proof spirits or 1 oz of 100-proof spirits). (4)

RELATED: What One Drink Can Do to Your Heart After 65

Supplements and High Blood Pressure

There’s no solid evidence that any supplement can lower your blood pressure, but some experts believe that supplements may have some benefit.

More research is needed to determine what role, if any, supplements may play in lowering blood pressure. Supplements include:

• Fiber, such as blond psyllium (Metamucil) and wheat bran
• Minerals, such as calcium and potassium
• Supplements that increase nitric oxide or widen blood vessels, such as cacao, coenzyme Q10, or garlic
• Omega-3 fatty acids (5)

Talk with your doctor before taking any of the above, since some supplements can interact with medications and cause deadly side effects.

RELATED: 5 Best Blood Pressure Monitors for Home Use

Additional reporting by Ashley Welch.