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Calculate your RDIs for 12 nutrients using our free app — tap icon below

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Hypertension

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to inform eating to protect from & manage disease

© Copyright 2023 First Line Medical Communications Ltd

FOODS THAT LOWER THE RISK OF HYPERTENSION

High-potassium, low-sodium, high-fiber, low-saturated fat foods ie, a DASH diet (Theodoridis et al., 2023)


Components of a DASH (Dietary Approaches to Stop Hypertension)  diet

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains

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Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Beans

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Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat
Milk. A source of protein, carb, sugar (lactose), calcium, iodine and vitamin B12
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