Discover how the DASH diet can help lower blood pressure while supporting heart health with simple, everyday foods. This evidence-based approach emphasizes fruits and vegetables, whole grains, and potassium-rich foods while keeping sodium low.
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low sodium diet
Simple Daily Habits to Lower Blood Pressure Naturally
Simple daily habits can make a real difference when it comes to blood pressure control. From daily walking and a low sodium diet to stress management and healthy sleep, these small steps add up to support your heart over time.
Daily Sodium Limit: How Much Salt Per Day Is Too Much?
Daily sodium needs vary, but most adults should stay near 2,300 mg per day, with about 1,500 mg often advised for people at higher risk. Since most sodium comes from processed and restaurant foods, checking labels and watching blood pressure are more reliable than waiting for symptoms.
Essential Concepts
Most adults: 2,300 mg sodium daily
Higher risk: about 1,500 mg
Main sources: processed and restaurant foods
Early symptoms: often absent
Track labels, blood pressure, weight
Best Foods to Lower Blood Pressure: DASH Diet Foods to Eat
Essential Concepts: DASH eating pattern, less sodium, more potassium, fiber, magnesium, and calcium. Best choices: leafy greens, beans, lentils, fruit, whole grains, low-fat dairy, nuts, seeds, fish, and potassium-rich vegetables.
DASH Diet for Beginners: Simple Steps to Lower Blood Pressure
Essential Concepts: The DASH diet helps lower blood pressure by emphasizing fruits, vegetables, whole grains, lean proteins, and low-sodium foods. Begin with one meal or one habit, then build steady changes that fit your routine and health needs.
DASH Diet Meal Plan for High Blood Pressure Control
Looking for a practical way to help manage high blood pressure? The DASH diet meal plan makes healthy heart eating simple with flavorful, everyday meals built around fruits, vegetables, whole grains, lean proteins, and less sodium.
How to Reduce Your Dietary Sodium Intake
Most sodium comes from processed, packaged, and restaurant foods, not the salt shaker, so the most effective cut is to choose whole foods, read labels, and cook more at home. Essential Concepts: limit processed foods, choose low-sodium options, rinse canned foods, use herbs and citrus, and keep daily sodium at 2,300 mg or less.
Foods You Should Avoid If You Have High Blood Pressure
Essential Concepts: Avoid processed meats, red meat, ready meals, and salty snacks if you have high blood pressure. Choose low-sodium, whole-food options such as fruits, vegetables, legumes, fish, and lean proteins to support healthier blood pressure levels.
5 Beans For Heart Health
Beans can support heart health by supplying fiber, protein, potassium, magnesium, and folate, while helping lower LDL cholesterol, blood pressure, and inflammation. Choose plain, low-sodium canned beans and green beans, black beans, lima beans, or baked beans with little added sugar.
Essential Concepts
Fiber, protein, minerals
Lower LDL and blood pressure
Choose low-sodium beans
How to Reduce Your Sodium Intake
Essential Concepts: Choose fresh foods, read sodium labels, and limit processed and restaurant meals to help lower blood pressure and reduce excess sodium. Use herbs, citrus, and low-sodium substitutes for flavor, and seek dietitian guidance if you need a practical meal plan.