Dr Marie Janik-Rücker in Hagen, North Rhine-Westphalia

Grounded in 2025 research, the best diet for high blood pressure is a plant-forward DASH- or Mediterranean-style pattern built around vegetables, fruit, legumes, whole grains, nuts, seeds, low-fat dairy, and olive oil, while limiting sodium, ultra-processed foods, added sugars, and processed meats. Studies show that reducing sodium to about 1,500–2,000 mg/day and increasing potassium, magnesium, and calcium from foods can meaningfully lower blood pressure and heart risk. Practical steps include filling half your plate with produce, choosing no-salt-added options, seasoning with herbs, reading labels, aiming for about 30 g fiber per day, eating fish twice weekly, and moderating alcohol. Potassium-based salt substitutes may help, but check with your clinician if you have kidney disease or take ACE inhibitors, ARBs, or spironolactone. This article turns the latest evidence into simple, budget-friendly tips patients and caregivers can personalize.