High blood pressure
The DASH eating pattern is one of the best-studied ways to lower blood pressure: plenty of vegetables, fruit, whole grains and low-fat dairy, with less salt.
Enjoy more
- Vegetables and fruit at every meal (aim for 8–10 portions a day)
- Potassium-rich foods: bananas, potatoes with skin, beans, spinach, yogurt
- Whole grains
- Low-fat milk and yogurt
- Nuts, seeds and legumes
- Fish and skinless poultry
Limit
- Salt: aim for less than 5 g a day (about one teaspoon)
- Processed and cured meats, instant noodles, salty snacks
- Soy sauce, stock cubes and salty sauces
- Alcohol
A sample day
| Breakfast | Oats with banana and low-fat milk |
|---|---|
| Lunch | Bean and vegetable soup made with low-salt stock, wholegrain bread |
| Snack | Plain yogurt with sliced kiwi |
| Dinner | Grilled chicken, baked potato with skin, and a big salad |
Helpful tips
- Flavour food with herbs, garlic, lemon and spices instead of salt.
- Check labels: over 1.5 g salt per 100 g is high.
- Cook more at home; restaurant and takeaway food is usually very salty.
Check with your doctor
If you take blood pressure medication or have kidney disease, check with your doctor before increasing potassium.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.