Madeleine Hull
Diet and lifestyle changes can have a significant impact on blood pressure. While medication is often prescribed to manage high blood pressure, making dietary changes can also play a big role in lowering it. The DASH (Dietary Approaches to Stop Hypertension) diet, for example, has been named the Best Heart-Healthy Diet and Best Diet for High Blood Pressure by US News & World Report in 2025. The DASH diet focuses on vegetables, fruits, whole grains, lean meats, low-fat dairy, and nuts, while limiting foods high in saturated fat and sodium. Studies have shown that the DASH diet can lower blood pressure within two weeks, with greater decreases in blood pressure associated with lower salt consumption. In addition to the DASH diet, staying hydrated, and consuming foods rich in potassium, magnesium, calcium, and fiber can also help lower blood pressure. It is important to consult with a healthcare provider or dietitian to determine the best dietary and lifestyle changes for managing blood pressure.
| Characteristics | Values |
|---|---|
| Diet Name | Dietary Approaches to Stop Hypertension (DASH) |
| Time to see results | Within two weeks |
| Food to include | Vegetables, fruits, whole grains, lean meats, poultry, fish, low-fat dairy foods, nuts, seeds, beans |
| Food to limit/avoid | Foods high in saturated fat, sugar, salt, coconut oil, palm kernel oil, palm oil |
| Other lifestyle changes | Regular blood pressure monitoring, hydration, exercise, limiting time in saunas/hot tubs/steam rooms, wearing compression stockings |
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What You'll Learn
The DASH diet
Dietary Approaches to Stop Hypertension, or the DASH diet, is a flexible and balanced eating plan that promotes a heart-healthy lifestyle. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025. The DASH diet provides daily and weekly nutritional goals and recommendations, rather than requiring specific foods.
The number of servings recommended in the DASH diet depends on your daily calorie needs. For a 2,000-calorie-a-day diet, the plan suggests specific daily and weekly serving targets. For example, sodium intake is recommended at 1,500 milligrams (mg) per day, as it helps lower blood pressure.
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Lower your sodium intake
While it may take some time for your taste buds to adjust to a lower-sodium diet, lowering your sodium intake is a great way to improve your blood pressure. Sodium encourages your body to retain fluid, which can increase the fluid volume of your blood and raise blood pressure.
A low-sodium diet is a priority for those with high blood pressure. When buying prepared and packaged foods, it is important to read the labels. In the US, adults consume up to 70% of their sodium from processed foods such as soups, tomato sauce, condiments, and canned goods. Watch for the words “soda” and “sodium” and the symbol “Na” on labels, as these products contain sodium compounds. Many canned and frozen food labels will print "low salt" or "low sodium" on the packaging.
When dining out, be familiar with low-sodium foods and look for them on the menu. Request that your dish be prepared without salt and add black pepper or lemon juice instead. Order vegetables without added salt and opt for fruit. Limit fast food and takeout foods.
You can also make lower-sodium swaps at home. Choose unsalted nuts or seeds, dried beans, peas, and lentils. Select unsalted or low-sodium fat-free broths, bouillons, or soups.
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Increase your potassium intake
Increasing your potassium intake is an effective way to improve your blood pressure. Potassium blunts the effects of sodium, helping to manage high blood pressure. It does this by relaxing the walls of the blood vessels, thereby lowering blood pressure and protecting against muscle cramping.
The average American diet delivers too much sodium and too little potassium. Eating to reverse this imbalance could prevent or control high blood pressure and translate into fewer heart attacks, strokes, and deaths from heart disease. The American Heart Association recommends 3,500 mg to 5,000 mg of potassium daily for those trying to prevent or treat high blood pressure. Most Americans get barely half of the recommended amount of potassium—4,700 mg a day.
Potassium is found in a variety of unrefined foods, including beans and peas, nuts, vegetables such as spinach, cabbage, and parsley, and fruits such as bananas, papayas, and dates. A medium banana has about 451 milligrams of potassium, and half a cup of plain cooked sweet potatoes has 286 mg. Since people with high blood pressure may also be trying to lose weight, consider potassium-rich foods that are low in calories and carbohydrates.
It is important to note that eating too much potassium can be harmful to people with kidney problems, as well as those taking certain medications or with certain medical conditions. Potassium levels must usually be very high before symptoms occur, and these could include dangerous irregular heart rhythms. Therefore, it is important to check with a healthcare professional before taking a potassium supplement or salt substitute.
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Exercise and hydration
Drinking water can help support healthy blood pressure, especially if you have hypertension or prehypertension. Staying well hydrated can help prevent temporary spikes in blood pressure. However, drinking water is not a treatment for high blood pressure. In fact, drinking too much water can sometimes lead to fluid overload, especially for those with heart or liver problems. Research from Sweden found that adding about 2 extra litres of water per day can raise blood pressure in the short term.
The National Academies of Science, Engineering and Medicine recommend consuming 125 ounces (3.7 litres) of fluid per day for men and 91 ounces (2.7 litres) for women. However, your fluid intake needs may be greater depending on factors such as weather, location and physical activity.
Since blood is mostly water, dehydration can reduce blood volume and cause blood vessels to narrow, raising blood pressure. Dehydration can cause low blood pressure, so staying well hydrated with 6 to 8 glasses of water a day helps maintain balance. Dehydration can cause a drop in blood pressure that may lead to heart or brain damage or even death. Symptoms of low blood pressure include dizziness, nausea, blurred vision, fatigue and confusion.
Other drinks that can help support healthy blood pressure include low-fat milk and tea. A 2018 study of over 2,600 people found that milk, especially low-fat milk, helped lower blood pressure. A 2020 review found that black and green tea helped reduce blood pressure, with green tea working slightly better.
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Weight loss
The DASH diet emphasizes consuming whole foods, including fresh vegetables, fruits, lean protein, and whole grains. It also encourages a reduction in sugar intake, as sugar can contribute to weight gain and aggravate hypertension. Alcohol consumption should be limited as it provides empty calories that can lead to weight gain and temporarily raises blood pressure. For those with high blood pressure, limiting alcohol to two drinks per week is recommended.
In addition to dietary changes, regular exercise is crucial for weight loss and improving blood pressure. A sedentary lifestyle increases the likelihood of developing hypertension. Staying physically active helps to manage weight and lower blood pressure. Combining a healthy diet with regular exercise provides a comprehensive approach to improving overall health and reducing the risk of hypertension.
It is important to note that the effects of weight loss on blood pressure may vary depending on the individual's starting weight, the amount of weight lost, and other lifestyle factors. However, maintaining a healthy weight through a balanced diet and regular exercise can significantly contribute to lowering and managing blood pressure over time.
Overall, by following the DASH diet and incorporating regular physical activity, individuals can effectively manage their weight and improve their blood pressure, reducing the risk of hypertension-related health issues.
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Frequently asked questions
Improvements to blood pressure can be seen within two weeks of starting a new diet. However, it is important to note that diet changes are a lifelong commitment to healthier lifestyle choices.
It is recommended to consume a diet rich in vegetables, fruits, whole grains, and protein choices such as nuts, seeds, beans, lean meats, poultry, fish, and low-fat dairy foods. The DASH (Dietary Approaches to Stop Hypertension) diet is a popular choice for lowering blood pressure, as it focuses on consuming foods that are low in saturated fat, sugar, and salt.
Yes, in addition to diet, staying hydrated and making lifestyle changes such as exercising, avoiding extreme heat, and limiting time in saunas or hot tubs can help improve blood pressure. It is also important to monitor your blood pressure regularly and work with a healthcare provider to determine the best course of action for your individual needs.
