Healthy Eating
What you choose to eat can have a big effect on your blood pressure. That’s why your doctor may have talked with you about making healthy eating habits a part of your treatment plan.
It may not be easy to change your habits at first—especially if there are certain foods you love. So take it step by step. You may find that many healthy food choices are also tasty choices. Or you may learn new ways to give old favorites a healthy twist.
Making some small changes in your eating habits can include:
- Cutting back on salt
- Following the DASH eating plan (see below)
Cutting back on salt
Did you know too much salt can cause excess fluid to stay in the body? Salt, which contains sodium, attracts and holds water in the blood, and that can cause blood pressure to rise.
Eating no more than the recommended amount of salt can help lower your blood pressure. So it’s important to limit how much salt you eat. The chart below shows you smart choices you can make to cut down on salt:
| Instead of... | You can try... | ||
|---|---|---|---|
 |
Salt |  |
Pepper, allspice, curry powder, ginger, or lemon juice |
 |
Canned vegetables |  |
Fresh vegetables |
 |
Chips or salted nuts |  |
Fruit |
 |
Regular canned soups |  |
Soups marked “low sodium” |
How much salt?
Try to limit your sodium intake each day to about 1500 milligrams (mg) or 2/3 teaspoon of table salt. This amount has been shown to help lower blood pressure.
DASH-ing to your goals
The DASH eating plan is sometimes called the DASH diet. But it is not a weight-loss diet. It is a lifelong eating plan to help you make healthy food choices. DASH stands for Dietary Approaches to Stop Hypertension. And it’s another proven way to help lower your blood pressure.
The DASH eating plan at a glance:
-
Choose foods that are heart healthy and low in salt such as:
- Whole grains, vegetables, and fruit
- Fat-free or low-fat milk and milk products
- Lean meats, poultry, and fish
- Nuts, seeds, and beans
- Eat less red meat, less high-fat food
- Cut back on sweets and sugary drinks
The DASH eating plan and other healthy changes, along with Benicar or Benicar HCT, can help you manage your blood pressure.
Quick Quiz
What’s on your plate?
Even if you watch what you eat, how much you eat is also important. Remember: eating large portions of food—even if it’s healthy food—may still lead to weight gain.
If losing weight is part of your goal, read the Mayo Clinic’s Guide to Portion Control for Weight Loss.
