Bits

Blood Pressure Diet

A cheat-sheet in the spirit of the DASH diet, the eating pattern most guidelines recommend for lowering blood pressure.

Quick Bits

• Remember that the kidneys are the body’s primary long-term regulators of blood pressure.
• Choose fresh or minimally processed foods.
• Rinse canned beans and vegetables to reduce sodium.
• Use herbs, spices, lemon, and vinegar instead of salt.
• Aim for mostly home-cooked meals.

Foods That Help Lower or Prevent High Blood Pressure

Category	Examples
Potassium-Rich Foods	Bananas, oranges & citrus, avocados, tomatoes, beans & lentils, sweet potatoes, spinach, kale, Swiss chard
Vegetables & Greens	Beets / beet juice, arugula, broccoli, mixed vegetables
Whole Grains	Oats, quinoa, whole-grain breads & cereals
Healthy Fats	Olive oil, nuts & seeds, salmon, sardines, mackerel
Low-Fat Dairy	Yogurt, kefir, low-fat milk

Foods to Limit or Avoid

Category	Examples
High-Sodium Foods	Canned soups, frozen meals, fast food, deli meats, bacon, sausage, soy sauce, teriyaki sauce
Processed Snacks	Chips, instant noodles, packaged baked goods
Sugary Foods & Drinks	Soda, desserts, sweetened coffee drinks
Excess Alcohol & Caffeine	More than 1–2 drinks/day, excess energy drinks or coffee (if BP-sensitive)
Unhealthy Fats	Fried foods, processed meats, foods containing trans fats

All entries | Español