Blood Pressure Diet
Blood pressure diet cheat-sheet.
Quick Tips
- Choose fresh or minimally processed foods.
- Rinse canned beans/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
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
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