Diet for Managing Hypertension
Manage hypertension through diet. Sodium, potassium and key foods.
Calorie calculation examples by profile
Sedentary woman, 55 years old, 154 lbs
Active woman, 55 years old, 154 lbs
Sedentary man, 55 years old, 187 lbs
Active man, 55 years old, 187 lbs
Understanding hypertension and diet
Hypertension affects one in three adults and is a major risk factor for strokes and heart attacks. Diet can reduce blood pressure by 5-15 mmHg, sometimes enough to avoid medications or reduce dosage. The two main levers are reducing sodium and increasing potassium.
Reducing sodium: the key
Sodium causes water retention, increasing blood volume and pressure. Limit yourself to 1500-2300mg/day (one teaspoon of salt = 2300mg). Hidden sodium is the real enemy: bread, cheese, processed meats, prepared meals, sauces. Read labels and prioritize fresh foods.
Potassium: the anti-hypertension ally
Potassium helps eliminate sodium through the kidneys and relaxes blood vessel walls. Aim for 4700mg/day. Excellent sources: bananas, spinach, sweet potatoes, beans, lentils, tomatoes, oranges. A high sodium/potassium ratio increases risk more than sodium alone.
Other protective nutrients
Magnesium (400-420mg/day) helps relax blood vessels. Sources: nuts, seeds, green vegetables, dark chocolate. Calcium (1000-1200mg/day) also contributes to regulation. Nitrates from beets and green vegetables can reduce blood pressure by 4-10 mmHg.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Hypertension
Important: Consult your healthcare provider before modifying your diet or treatment. This information is for educational purposes only. Never modify your medications without medical advice.
Hypertension can be significantly improved through dietary changes. This guide gives you the keys to an anti-hypertension diet.
Foods to Prioritize
Rich in Potassium
- White beans: 1189mg per cup
- Cooked spinach: 839mg per cup
- Avocado: 975mg per avocado
- Sweet potatoes: 542mg per potato
- Banana: 422mg per banana
- Salmon: 534mg per serving
Rich in Magnesium
- Pumpkin seeds: 150mg per 1 oz
- Almonds: 80mg per 1 oz
- Spinach: 157mg per cooked cup
- Dark chocolate: 65mg per 1 oz
Rich in Nitrates
- Beets and beet juice
- Arugula, spinach
- Celery
- Lettuce
Foods to Limit
Hidden Sodium Sources
- Bread and baked goods
- Cheeses (especially feta, blue, parmesan)
- Deli meats and processed meats
- Sauces and condiments
- Canned foods
- Frozen prepared meals
Mistakes to Avoid
- Relying only on salty taste: Many sodium-rich foods don’t taste salty
- Neglecting labels: Always check sodium per serving
- Forgetting potassium: As important as reducing sodium
- Drinking too little: Good hydration aids regulation
Why Voical Can Help You
With Voical, track your sodium intake and identify problematic foods. This daily awareness helps you maintain a diet favorable to your blood pressure.