The most effective diet changes for high blood pressure are eating less salt, eating more fruits, vegetables, beans and whole grains, and limiting alcohol and processed foods. This pattern, known as the DASH diet, can lower blood pressure noticeably within weeks. In many countries, most salt comes from processed foods, bread, sauces and seasoning cubes rather than the salt shaker, so cutting these hidden sources makes the biggest difference.
Cut salt: aim for less than 5 g a day
WHO recommends adults eat less than 5 g of salt a day (about one level teaspoon), including salt already in food. Practical steps:
- Use fewer seasoning or stock cubes; try half, then none
- Season with onions, garlic, ginger, pepper, scent leaf, curry leaf, nutmeg and other herbs
- Don’t add salt at the table
- Limit salty snacks, instant noodles, processed meats, canned foods and salted fish
- Read labels: choose foods with less sodium
Foods that help lower blood pressure
| Food group | Examples | Why it helps |
|---|---|---|
| Leafy vegetables | Spinach, kale, broccoli, okra, collard greens, African leafy greens such as ugu | Potassium, magnesium, fibre |
| Fruits | Banana, orange, watermelon, pawpaw, avocado, guava | Potassium helps the body remove sodium |
| Beans and legumes | Beans, lentils, chickpeas, peas, unsalted peanuts | Protein, fibre, potassium |
| Whole grains | Brown rice, oats, quinoa, millet, sorghum, whole wheat bread | Fibre, steady energy |
| Fish | Mackerel, sardines, fresh fish (grilled, steamed or in pepper soup) | Healthy omega-3 fats |
| Low-fat dairy | Low-fat milk, plain yoghurt | Calcium |
| Nuts and seeds | Unsalted almonds, cashews, walnuts, peanuts, seeds | Magnesium and healthy fats |
Foods and drinks to limit
- Seasoning cubes and salty sauces
- Fried foods and foods cooked in a lot of palm oil
- Red and processed meats (bacon, sausages, ham, salami, corned beef)
- Sugary drinks, energy drinks and too much sweetened tea or coffee
- Alcohol
A sample day
- Breakfast: porridge oats with low-fat milk, a banana and a handful of unsalted nuts
- Lunch: brown rice or quinoa with plenty of vegetables (low salt, little oil) and grilled fish or chicken
- Snack: orange or watermelon
- Dinner: bean or lentil stew with a large salad and a small portion of whole-grain bread
- Drinks: water through the day
Beyond food
- Lose weight if overweight; even 5 kg helps
- Be active for at least 150 minutes a week
- Stop smoking
- Take prescribed medicines every day, even when you feel well; diet works alongside medicines, not instead of them
- Check your blood pressure regularly
People with kidney disease or on certain blood pressure medicines may need to limit potassium. Ask your healthcare provider before major diet changes.
Frequently asked questions
Does garlic lower blood pressure?
Garlic may lower blood pressure slightly, but it does not replace medicines or salt reduction.
Which cooking oil is best for blood pressure?
Use small amounts of unsaturated oils such as olive, canola or sunflower oil, and limit oils high in saturated fat such as palm and coconut oil.
Can I stop my blood pressure medicine if I eat well?
Never stop medicine without your healthcare provider’s advice. Some people can reduce doses under supervision.
Related reading: Hypertension patient education · How to measure blood pressure correctly · Hypertensive emergency vs urgency
Updated 5 November 2026. Based on WHO salt guidance and the DASH eating pattern.
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