For individuals living with high blood pressure (hypertension), making lifestyle changes can be critical to managing the condition and reducing the risk of severe complications like stroke, heart attack, and kidney disease.
While medications and exercise are often emphasized, diet plays an equally important role—especially when it comes to sodium, a silent contributor to rising blood pressure levels. Experts agree that sodium is one ingredient that those with high blood pressure need to cut out or reduce significantly in their diet to maintain better heart health.
Why Sodium is the Silent Culprit Behind High Blood Pressure
Sodium is a key factor in the development and worsening of hypertension. Consuming excessive amounts of sodium causes the body to retain water, increasing blood volume and placing extra strain on the heart and blood vessels. Over time, high sodium intake can cause blood vessels to narrow and stiffen, leading to persistently elevated blood pressure. This makes sodium reduction one of the most impactful dietary changes a person with high blood pressure can make.
According to the American Heart Association (AHA), cutting out just 1,000 milligrams of sodium per day can result in a significant reduction in blood pressure levels. For those already diagnosed with hypertension, the AHA recommends keeping sodium intake below 1,500 milligrams per day—a target that can be challenging to meet, given that sodium is often hidden in processed and prepackaged foods.
Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium, emphasizes the need to be mindful of hidden sources of sodium in everyday foods. “You’d be surprised how many food items contain hidden sources of sodium,” Currie said. Processed foods like canned soups, frozen meals, and deli meats are some of the biggest culprits. Even foods that don't taste salty can have high levels of sodium, making it crucial for individuals to carefully read food labels and opt for lower-sodium alternatives whenever possible.
Boosting Potassium: The Nutrient That Counteracts Sodium's Effects
In addition to reducing sodium intake, increasing the consumption of potassium-rich foods can help manage blood pressure. Potassium works by helping the body excrete excess sodium through urine and by relaxing the walls of blood vessels, both of which can lower blood pressure. The AHA recommends consuming between 3,500 and 5,000 milligrams of potassium daily to help prevent or manage hypertension.
Potassium-rich foods include fruits and vegetables such as bananas, potatoes, oranges, prunes, lentils, and kiwifruit. Increasing daily intake of these foods can significantly contribute to lowering blood pressure naturally. Experts suggest aiming to consume 4½ cups of fruits and vegetables per day to ensure that your body gets the potassium it needs to maintain a healthy balance.
According to Currie, this dietary shift doesn’t have to be difficult. She suggests simple steps such as incorporating more fresh produce into meals and replacing higher-sodium snacks with potassium-rich options. “Making small but consistent changes to your daily eating habits can make a world of difference,” she said.
Cooking at Home: Take Control of What’s on Your Plate
One of the best ways to reduce sodium intake and control high blood pressure is by preparing meals at home. When you cook at home, you have full control over the ingredients you use, making it easier to avoid hidden sodium in processed foods. Many restaurant meals, particularly fast food, are loaded with sodium. In fact, a typical fast-food meal can contain nearly 1,300 milligrams of sodium, which is almost the entire daily limit recommended for people with high blood pressure.
Cooking at home also gives you the opportunity to experiment with flavor-enhancing herbs and spices that don't add sodium to your meals. Garlic, oregano, basil, and rosemary are just a few examples of herbs that can elevate the taste of a dish without the need for added salt. Additionally, switching to fresh sources of protein, such as lean meats and fish, and incorporating whole foods like vegetables, legumes, and unsalted nuts can help reduce sodium intake while maintaining a balanced and nutritious diet.
Although dining out is still possible, those with high blood pressure should be mindful of the nutritional content of their meals. Currie recommends reviewing restaurant menus in advance and opting for dishes that are baked, grilled, or steamed rather than fried. Choosing sauces and dressings on the side and avoiding salty appetizers can also help keep sodium levels in check when dining out.
Adopting the DASH and Mediterranean Diets for Better Heart Health
Dietitians frequently recommend the DASH diet (Dietary Approaches to Stop Hypertension) or the Mediterranean diet for individuals with high blood pressure. Both diets emphasize whole foods such as fruits, vegetables, lean proteins, and heart-healthy fats while limiting sodium, saturated fats, and added sugars. These diets are rich in nutrients such as potassium, calcium, and magnesium, which are crucial for maintaining healthy blood pressure.
The DASH diet was specifically developed to help reduce blood pressure and has been shown to lower systolic and diastolic blood pressure by incorporating foods that naturally support heart health. Similarly, the Mediterranean diet promotes a balanced eating pattern rich in fruits, vegetables, whole grains, and olive oil, which is high in beneficial polyphenols that protect the heart.
While diet is a cornerstone of hypertension management, it's important to remember that other lifestyle factors also play a critical role. Regular physical activity, avoiding smoking, managing stress, and achieving a healthy weight are all important strategies for reducing blood pressure. Additionally, ensuring you get seven to nine hours of sleep each night can help regulate blood pressure and improve heart health.
If dietary and lifestyle changes aren't enough to control blood pressure, medication may be necessary. It's essential to work closely with a healthcare provider to develop a personalized treatment plan that meets individual health needs.