How to Lower Blood Pressure Through Diet

Overview

A healthy diet is a powerful tool in reducing high blood pressure. One of the most effective programs for lowering blood pressure through diet is the National Institutes of Health's DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. Even small dietary changes can make a difference in your health.

Step 1

Familiarize yourself with food labels and learn to easily locate and determine the amount of sodium in the foods you eat.

Step 2

Consume only 1,500 to 2,300 mg of sodium each day. Greater improvements in blood pressure are seen with lower consumptions of sodium.

Step 3

Increase your daily intake of fresh fruits and vegetables, which contain fiber to help you feel full, have little to no sodium and are often rich in potassium.

Step 4

Choose fresh or frozen foods without sauces or additives. Choose only no- or low-sodium versions of canned foods.

Step 5

Reduce your intake of convenience foods such as frozen meals, packaged snacks and fast foods, which often contain very high amounts of sodium.

Step 6

Limit the amount of salt you use to season your food during cooking and at the table. Substitute fresh or dried herbs to give your foods flavor without excess sodium.

Step 7

Be sparing with condiments, sauces and dressings such as ketchup, relishes, mustard and soy sauce, all of which tend to be high in sodium.

Step 8

Include more high-potassium foods in your diet such as low fat dairy products and fresh or frozen fish.

Step 9

Drink alcoholic beverages in moderation. This translates to no more than one drink per day for women and no more than two drinks per day for men.