Nourish your way to healthy blood pressure

Hypertension is common and serious, but daily meals are one lever many people can adjust alongside medical care. Patterns similar to DASH—more vegetables, fruits, legumes, low-fat dairy, whole grains, and fish—are widely recommended because they increase potassium, magnesium, and fiber while moderating sodium.

Sodium reality check: restaurant meals and packaged foods often contribute more salt than the shaker at home. Reading labels and cooking more simply can move the needle without extreme restriction for everyone.

Alcohol and caffeine: Heavy drinking raises blood pressure; moderation matters. Caffeine’s short-term effect differs by person—track home readings if you are unsure.

Supplements are not substitutes for prescribed antihypertensives. Never stop medication without your prescriber’s plan.