How food may help
Food can influence blood pressure, particularly through sodium intake, overall dietary pattern, body weight and alcohol intake. Home cooking makes it easier to compare ingredients, reduce reliance on ultra-processed foods and build flavour with herbs, spices, garlic, ginger, citrus and vinegar.
- Choose no-added-salt or reduced-salt canned foods and stock where possible.
- Rinse canned beans and legumes before using them.
- Use vegetables, fruit, legumes, whole grains, nuts and seeds regularly.
- Compare sodium per 100 g on packaged-food labels.
Personalise this advice
Do not stop blood-pressure medicine because you are eating differently. Some people with kidney disease or certain medicines also need individual advice about potassium-rich foods.
High blood pressure meal ideas
These lower-salt starting points use whole foods and flavour-building ingredients. Actual sodium varies by brand, serving size and any salt added at the table.
