What kind of diet should someone with hypertension be on?

October 8, 2025 •

4 min read

According to the CDC, nearly half of adults in the United States have hypertension (high blood pressure), and diet is a primary factor. Understanding what kind of diet should someone with hypertension be on is crucial for managing the condition and preventing complications like heart disease and stroke.

Quick Summary

A diet for hypertension focuses on reducing sodium and increasing heart-healthy nutrients like potassium and magnesium. Adopting the DASH or Mediterranean diet, rich in fruits, vegetables, and lean proteins, helps lower blood pressure and improve overall cardiovascular health.

Key Points

Emphasize the DASH Diet: A proven eating plan rich in fruits, vegetables, whole grains, and low-fat dairy, while limiting saturated fats, cholesterol, and sodium.
Reduce Sodium Intake: Lowering salt consumption is critical, with an ideal target of 1,500 mg per day for many adults with high blood pressure.
Increase Mineral-Rich Foods: Incorporate foods high in potassium, magnesium, and calcium, such as bananas, leafy greens, and low-fat yogurt, to help regulate blood pressure.
Limit Processed and Fatty Foods: Minimize or avoid high-sodium processed foods, sugary drinks, and foods high in saturated and trans fats.
Complement with Lifestyle Changes: Diet is most effective when combined with regular exercise, weight management, and stress reduction.
Cook at Home: Preparing your own meals gives you direct control over ingredients, especially sodium content.
Read Nutrition Labels: Pay close attention to sodium levels and other nutritional information when buying packaged foods to make informed choices.

Understanding the DASH Diet for Hypertension

For individuals with high blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet is one of the most highly recommended eating plans. Developed by researchers with support from the National Heart, Lung, and Blood Institute (NHLBI), the DASH diet is not just a passing trend but a clinically proven strategy for lowering blood pressure. It emphasizes a diet rich in fruits, vegetables, whole grains, and low-fat dairy, while limiting saturated fats, cholesterol, and sodium.

Key Principles of the DASH Diet

The foundation of the DASH diet is a shift towards whole, nutrient-dense foods. This approach helps the body naturally regulate blood pressure by providing essential minerals and reducing harmful components. The plan offers daily and weekly nutritional goals without requiring special, expensive foods, making it an accessible and sustainable choice.

Increase potassium, calcium, and magnesium: These minerals help regulate blood pressure by balancing the effects of sodium and relaxing blood vessel walls.
Boost fiber intake: High-fiber foods, such as whole grains and legumes, can improve heart health and contribute to lower blood pressure.
Choose lean protein: Opt for fish, poultry, and beans instead of fatty cuts of red meat.
Embrace healthy fats: Include nuts, seeds, and vegetable oils, which contain beneficial omega-3 fatty acids that slow plaque buildup.

DASH vs. Mediterranean Diet

While DASH is specifically designed for hypertension, the Mediterranean diet is another excellent choice that shares many similarities. Both promote whole, unprocessed foods and healthy fats, but differ slightly in their focus and origins.


Feature	DASH Diet	Mediterranean Diet
Primary Goal	Explicitly designed to lower blood pressure.	Focuses on overall heart health and longevity.
Emphasized Foods	Rich in fruits, vegetables, whole grains, and low-fat dairy.	Centers on vegetables, fruits, whole grains, legumes, nuts, and olive oil.
Protein Source	Lean meats, poultry, and fish, with low-fat dairy.	Primarily fish and poultry, with red meat limited.
Healthy Fats	Primarily from nuts, seeds, and vegetable oils.	Heavy emphasis on extra-virgin olive oil.
Sodium Target	Standard 2,300 mg/day, with a lower 1,500 mg option.	Naturally lower due to reduced processed foods, but no strict limit.

Foods to Include in Your Hypertension Diet

Building a diet that supports healthy blood pressure involves focusing on specific food groups known for their benefits. Here are some of the best foods to add to your daily meals:

Leafy Greens: Spinach, kale, and collard greens are rich in nitrates, which help relax blood vessels and improve blood flow.
Berries: Blueberries and strawberries contain antioxidants called anthocyanins that have been shown to help lower blood pressure.
Bananas: An excellent source of potassium, which is key for counteracting the blood pressure-raising effects of sodium.
Oats: Contains beta-glucan fiber, which is beneficial for heart health and can help lower blood pressure.
Fatty Fish: Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which can reduce inflammation and benefit blood vessel health.
Lentils and Legumes: These are great sources of protein and fiber, and studies have shown a link between higher legume consumption and lower hypertension risk.
Beets: Rich in nitrates, which are converted to nitric oxide in the body, a molecule that relaxes blood vessels.
Garlic: Known for its ability to reduce blood pressure, cholesterol, and arterial stiffness.
Nuts and Seeds: Almonds, walnuts, and flaxseeds provide magnesium, potassium, and omega-3s.
Low-fat Dairy: Yogurt and milk provide calcium, which plays a role in blood vessel function.

Limiting Sodium and Avoiding Processed Foods

One of the most impactful changes for managing hypertension is reducing sodium intake. The American Heart Association recommends an ideal limit of 1,500 mg of sodium per day for most adults, though a maximum of 2,300 mg is generally advised. Processed and packaged foods are the primary culprits for high sodium levels, so cooking more meals at home allows for greater control over your salt intake.

Read food labels carefully: Look for low-sodium or “no added salt” options when buying canned goods, cereals, and sauces.
Use herbs and spices: Seasoning your food with salt-free herbs and spices, such as garlic powder, black pepper, or Mrs. Dash, can enhance flavor without adding sodium.
Rinse canned foods: Rinsing canned beans or vegetables can help wash away excess sodium.
Limit restaurant food: Eating out frequently can lead to higher sodium consumption, as many restaurant meals are heavily salted for flavor.

Lifestyle Changes Complementing Your Diet

Diet is a cornerstone of managing hypertension, but it works best in tandem with other lifestyle changes. Regular aerobic exercise, maintaining a healthy weight, limiting alcohol consumption, quitting smoking, and managing stress are all vital components of a comprehensive blood pressure management plan. For some individuals with prehypertension or stage 1 hypertension, dietary and lifestyle adjustments alone may be enough to control blood pressure.

Conclusion: Making Sustainable Changes

For someone with hypertension, adopting a heart-healthy diet, like the DASH eating plan, is a powerful strategy for controlling blood pressure. It is a long-term lifestyle commitment that emphasizes whole, nutrient-rich foods and significantly limits sodium and unhealthy fats. While no single diet is a quick fix, making consistent, sustainable changes to your eating habits can lead to lasting improvements in blood pressure and overall cardiovascular health. It is always best to consult with a healthcare professional to determine the safest and most effective plan for your specific needs, particularly if you have other health conditions like kidney disease.

How a Hypertension Diet Works

The DASH diet and similar healthy eating patterns focus on increasing the intake of potassium, magnesium, and calcium, which are all vital for blood pressure regulation. Potassium helps flush excess sodium from the body, while magnesium and calcium help relax and contract blood vessels properly. By emphasizing whole foods like fruits, vegetables, whole grains, and lean proteins, the diet naturally reduces saturated fat and sodium consumption, addressing multiple risk factors for hypertension at once. These changes help reduce the stress on your cardiovascular system, making it easier for your body to maintain a healthy blood pressure level over time.

Frequently Asked Questions

The Dietary Approaches to Stop Hypertension (DASH) diet is widely considered the best diet for someone with hypertension. It emphasizes a meal plan rich in fruits, vegetables, whole grains, and low-fat dairy, which naturally lowers blood pressure.

For most adults with high blood pressure, the ideal daily sodium intake is less than 1,500 mg. The standard DASH diet limits sodium to 2,300 mg per day, but a lower intake is often more beneficial.

You should avoid or limit processed and packaged foods, fatty red meats, full-fat dairy products, and foods high in saturated and trans fats. Excessively salty foods, sugary drinks, and sweets should also be minimized.

Yes, the Mediterranean diet is also an effective eating pattern for managing high blood pressure and promoting overall heart health. It shares many principles with the DASH diet, focusing on whole, plant-based foods, healthy fats, and lean proteins.

Potassium helps manage hypertension by lessening the effects of sodium on blood pressure. It helps your kidneys eliminate excess sodium and relaxes blood vessel walls for better blood flow.

For individuals with prehypertension or stage 1 hypertension, dietary and lifestyle changes can sometimes be enough to control blood pressure. However, it is a management strategy, not a cure. Always consult a healthcare provider for a personalized treatment plan.

Yes, other crucial lifestyle changes include regular exercise, managing a healthy weight, limiting alcohol, quitting smoking, and reducing stress. These factors, combined with a healthy diet, offer the best results for controlling blood pressure.