Foods That Can Help Manage High Blood Pressure

Reduce salt

Too much sodium can contribute to higher blood pressure.

Reduce the amount of salt added during cooking and at the table.

Also watch foods that can contain a lot of sodium, such as:

• Processed meats
• Instant noodles
• Packaged snacks
• Very salty sauces and seasonings
• Stock cubes and other salty flavourings

Eat more vegetables

Include vegetables regularly in your meals.

Good options include:

• Sukuma wiki
• Spinach
• Cabbage
• Broccoli
• Tomatoes
• Carrots
• Green beans
• Other locally available vegetables

Aim for variety rather than relying on one type of vegetable.

Include fruits

Whole fruits can be part of a healthy diet.

Examples include:

• Oranges
• Bananas
• Apples
• Pawpaw
• Watermelon
• Avocado

Choose whole fruit more often than juice.

Choose healthier protein sources

Include foods such as:

• Beans
• Lentils
• Peas
• Fish
• Eggs
• Skinless chicken
• Other lean sources of protein

Limit frequent consumption of processed and heavily salted meats.

Choose healthier carbohydrates

Prefer less processed carbohydrate sources where possible, including:

• Whole grains
• Oats
• Brown rice
• Whole-grain bread
• Beans and other legumes

Keep portions appropriate for your overall dietary needs.

Limit alcohol

Excessive alcohol intake can contribute to high blood pressure.

If you drink alcohol, keep your intake within recommended limits, and remember that avoiding alcohol altogether is also an option.

Choose water more often

Water is a good everyday drink.

Reduce sugary drinks and highly sweetened beverages, particularly if you are also managing your weight or blood glucose.

Build a practical plate

A simple approach is to make vegetables a substantial part of the meal, add a moderate portion of a whole or minimally processed carbohydrate, and include an appropriate source of protein.

The goal is not a perfect diet. It is a pattern of eating that you can maintain consistently.