An anti-hypertension diet is an eating pattern designed to help lower and control high blood pressure (Hypertension). The most recommended approach is the DASH Diet.

Main principles

• Eat more:

  • Fruits and vegetables

  • Whole grains

  • Beans and legumes

  • Nuts and seeds

  • Low-fat dairy

  • Lean proteins like fish and chicken

• Limit:

  • Salt (sodium)

  • Processed and fast foods

  • Sugary drinks

  • Red and processed meats

  • Saturated and trans fats

  • Excess alcohol

Key nutrients

• Potassium helps balance sodium and relax blood vessels.

• Magnesium and calcium support healthy blood pressure control.

• Fiber improves heart health.

Sodium guideline

Most anti-hypertension diets recommend:

• Less than 2,300 mg sodium/day

• Ideally around 1,500 mg/day for better blood pressure reduction

Lifestyle habits that help

• Maintain a healthy weight

• Exercise regularly

• Stop smoking

• Manage stress

• Sleep well

Example daily foods

• Oatmeal with berries

• Salad with beans and grilled chicken

• Brown rice with vegetables and fish

• Unsalted nuts and fresh fruit for snacks

Benefits often include:

• Lower blood pressure

• Better heart health

• Reduced stroke risk

• Improved cholesterol levels