What to Eat to Lower High Red Blood Cell Count?

November 17, 2025 •

4 min read

Dehydration is a common cause of a high red blood cell count, as reduced plasma volume can concentrate the blood. While medical guidance is crucial, adjusting your diet is a key supportive strategy to address what to eat to lower high red blood cell count.

Quick Summary

Managing a high red blood cell count often involves strategic dietary choices, including limiting excess iron from food and supplements. Prioritizing hydration, along with a balanced diet rich in fruits, vegetables, and lean protein, supports overall blood health and can help regulate red blood cell levels.

Key Points

Prioritize Hydration: Dehydration concentrates blood, so drinking plenty of water is a fundamental step to lower high red blood cell count.
Moderate Iron Intake: Limit foods high in heme iron, like red meat and organ meats, and avoid iron supplements unless prescribed by a doctor.
Embrace a Balanced Diet: Follow a diet rich in fruits, vegetables, whole grains, and lean proteins, similar to a Mediterranean or DASH diet.
Reduce Processed Foods: Minimize consumption of processed foods, excessive sugar, and saturated fats to reduce inflammation and cardiovascular risk.
Avoid Alcohol and Smoking: Both habits can negatively impact RBC levels and overall blood health, with smoking directly increasing RBC production.
Consult a Professional: Dietary changes are supportive and must be discussed with a doctor to address the underlying cause of a high red blood cell count.

Understanding a High Red Blood Cell Count

A high red blood cell (RBC) count, also known as erythrocytosis or polycythemia, can be a temporary symptom of dehydration or a sign of an underlying medical condition. A balanced diet is a critical component of managing overall health, and for those with elevated RBC levels, it plays a supportive role in conjunction with professional medical treatment. Dietary changes alone do not constitute a cure but can help manage symptoms and prevent complications like blood clots. Always consult a healthcare provider for a proper diagnosis and personalized treatment plan.

The Role of Diet and Iron Intake

Iron is a vital mineral for producing hemoglobin, the protein in RBCs that carries oxygen. Therefore, for individuals with a high RBC count, managing dietary iron is a primary focus. Heme iron, found in animal products, is more readily absorbed by the body than non-heme iron from plant sources. Moderating your intake of high-iron foods is a practical step, especially if recommended by your doctor.

Foods to Limit or Avoid

Red Meat and Organ Meats: These are significant sources of highly bioavailable heme iron, which can stimulate RBC production. Limit or avoid beef, lamb, liver, and kidney.
Iron-Fortified Foods: Many cereals and bread products are fortified with iron. Reading labels and opting for non-fortified alternatives is a simple way to reduce intake.
Iron Supplements: Unless specifically prescribed by a doctor for another condition, iron supplements should be avoided as they directly increase iron levels.
Alcohol: Excessive alcohol consumption can contribute to dehydration, which may concentrate RBC levels.
Oxalate-Rich Foods (for specific conditions): For patients with polycythemia vera prone to kidney stones, limiting high-oxalate foods like spinach, peanuts, and almonds may be recommended.
Purine-Rich Foods (for specific conditions): In cases of polycythemia vera with a risk of gout, minimizing foods high in purines, such as red meat, organ meats, and certain seafood, is advisable.

Foods to Emphasize

In place of high-iron items, a diet rich in whole foods, emphasizing lean protein, and promoting hydration is recommended. This is often similar to a Mediterranean or DASH diet plan.

Fruits and Vegetables: Fresh produce is rich in vitamins, minerals, and antioxidants, supporting overall cardiovascular health and reducing inflammation. Good choices include berries, apples, pears, broccoli, and peppers.
Lean Proteins: Opt for protein sources that are lower in iron content. Poultry (skinless chicken), fish, legumes, and tofu are excellent choices.
Whole Grains: Complex carbohydrates from whole grains like oats, quinoa, and brown rice provide sustained energy without excess iron.
Calcium-Rich Foods: Calcium can inhibit the absorption of both heme and non-heme iron. Incorporating low-fat dairy products, fortified plant-based milk, or cheese can be beneficial.
Tea and Coffee (in moderation): The tannins in tea and coffee can inhibit iron absorption. Drinking these beverages with meals may further reduce iron uptake, but they should not be used as a primary treatment. Note that caffeine can contribute to dehydration if not balanced with water intake.

Practical Dietary Strategies

The Importance of Hydration

Dehydration is a common cause of a high RBC count, as the blood's fluid volume decreases, concentrating the blood cells. Drinking plenty of water throughout the day is one of the simplest yet most effective steps to manage this. This is particularly important after exercise, in hot weather, or if you are using diuretics. Aim for 8-10 glasses of water daily, as advised by health professionals.

Cooking and Preparation Methods

Beyond choosing the right foods, how you prepare them can also impact nutrient content. Steaming vegetables instead of boiling them helps preserve nutrients. When preparing iron-containing foods, consider pairing them with items that inhibit iron absorption, like calcium-rich foods or tea, to reduce the overall iron load.

Lifestyle Adjustments

Quitting smoking is a critical step, as smoking can reduce blood oxygen levels and trigger the body to produce more RBCs as compensation. Engaging in moderate exercise improves circulation and overall cardiovascular health. Additionally, managing stress and ensuring adequate sleep supports the body's regenerative processes. In some cases, and only under medical supervision, therapeutic phlebotomy (blood donation) may be used to lower RBC counts.

Comparison of Dietary Choices for High RBC


Feature	Foods to Emphasize	Foods to Limit
Primary Goal	Hydration, anti-inflammatory, balanced nutrients	Reduce iron intake and risk factors
Hydration	Water, herbal teas	Alcohol, excessive caffeine
Proteins	Lean poultry, fish, legumes, tofu	Red meat, organ meats
Carbohydrates	Whole grains (oats, brown rice, quinoa), fruits, vegetables	Processed foods, sugary snacks
Fats	Healthy fats (avocado, olive oil, nuts, seeds)	Saturated and trans fats, fried foods
Mineral Considerations	Calcium-rich dairy or fortified alternatives	Iron-fortified cereals and supplements

Conclusion

While a high red blood cell count requires medical evaluation to address any underlying causes, dietary and lifestyle modifications provide crucial supportive management. Focusing on proper hydration, limiting high-iron foods, and adopting a balanced diet rich in fruits, vegetables, and lean protein can help regulate RBC levels and mitigate complications. Simple changes like swapping red meat for lean protein or increasing water intake are effective, but they must be part of a comprehensive plan guided by your healthcare provider. For further information on managing blood conditions, consulting authoritative medical resources is highly recommended, such as this guide from the Cleveland Clinic: High Hemoglobin Count: Causes, Testing & Treatment. Remember that informed choices about what you eat can significantly contribute to your overall well-being when managing a high red blood cell count.

Frequently Asked Questions

No, a high red blood cell count requires medical evaluation to determine and address the underlying cause. While dietary changes, like managing iron intake and staying hydrated, are crucial for supporting overall blood health, they are not a cure and should be part of a comprehensive plan under a doctor’s guidance.

Proper hydration is essential because dehydration reduces the fluid volume in your blood (plasma), making the red blood cells appear more concentrated. Drinking plenty of water can help normalize blood volume and concentration.

You should limit red meats, including beef, lamb, and organ meats like liver, as they are rich in heme iron, which is easily absorbed by the body and can contribute to higher RBC production.

Increasing your water intake is the most effective beverage strategy. Additionally, tea and coffee contain tannins that can reduce iron absorption when consumed with meals. However, excessive caffeine can contribute to dehydration, so moderation is key.

Iron supplements should generally be avoided by individuals with a high RBC count, as excess iron can stimulate further RBC production. Always consult your doctor before taking any supplements to ensure they do not interfere with your treatment plan.

No, you don’t need to avoid all iron-rich foods, but you should manage your intake. Focus on consuming lean proteins and non-heme iron sources from plants in moderation, while limiting high-heme iron sources like red and organ meats. Your doctor or a dietitian can provide specific guidance.

Yes, quitting smoking is one of the most effective lifestyle changes. Smoking decreases oxygen levels in your blood, which triggers your body to produce more RBCs to compensate. Quitting can help normalize your oxygen flow and RBC production over time.