Hypertension Diet

Focusing on reducing sodium intake while increasing foods rich in magnesium, potassium, calcium, and fiber.

Plate Components

50%

Vegetables and Fruits

High in potassium to help manage blood pressure.

25%

Whole Grains

Rich in magnesium and fiber for heart health.

25%

Lean Protein

Fish and poultry for essential amino acids without fat.

50% Veg & Fruit
25% Grains
25% Protein

Foods to Limit

High Sodium

Salt, pickles, and canned soups.

Processed Meats

Sausages, deli meats, and bacon.

Added Sugars

Pastries and sweetened beverages.

Low Sodium Diet & DASH Guide

The DASH diet (Dietary Approaches to Stop Hypertension) limits sodium to 2300 mg daily (ideally 1500 mg). It emphasizes potassium, magnesium, and calcium to relax blood vessels.

Sodium Goal

1500 - 2300 mg / day

70% of sodium comes from processed/restaurant foods. Cook at home!

Increase Minerals

Eat leafy greens (spinach, Swiss chard), potatoes, and citrus fruits.

Whole Grains

6-8 servings daily of oatmeal, brown rice, and whole-wheat bread.

Lean Protein

6 or fewer servings daily of fish, poultry, or eggs.

Cooking Methods

Steaming

Roasting

Baking

Grilling

Stir-fry

Signs & Prevention

Signs to Watch For

Severe Headaches Chest Pain Dizziness Vision Changes

How to Prevent

  • Exercise 150 mins / week
  • Maintain healthy body weight
  • Limit alcohol consumption
  • Manage stress levels