High blood pressure and 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. It’s good to know there are ways to give old favorites a healthy new twist.

Making some small changes in your eating habits can include:

• Cutting back on salt
• Following the DASH eating plan

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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.

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

For people with high blood pressure (also called hypertension), there is the DASH eating plan. It 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 low in salt and heart healthy. This means foods lower in saturated fat, trans fat, and cholesterol. Also choose foods rich in nutrients that may help lower blood pressure—such as potassium, magnesium, calcium, protein, or fiber. For example:
  • 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 taking your medicine as prescribed, can help you manage your blood pressure.