Nutrition
High blood pressure
Sodium down, potassium up, weight down slightly — this combination lowers blood pressure as much as some medication.
What you are aiming for
- Reduce sodium to under about 2 g a day (5 g of salt)
- Increase potassium from vegetables and fruit, unless your kidney team says otherwise
- Lose 5–10% of body weight if you are above a healthy range
- Reduce alcohol, which raises blood pressure directly
Build meals around
- Vegetables and fruit at every meal — the DASH pattern's central element
- Beans, lentils and unsalted nuts
- Whole grains: oats, brown rice, whole wheat
- Low-fat dairy or fortified alternatives
- Fish, especially oily fish twice a week
- Herbs, garlic, ginger, chilli, lemon and vinegar in place of salt
Limit or avoid
- Table salt and salty seasoning cubes, stock powders and soy sauce
- Processed and cured meats: bacon, sausages, ham, biltong
- Tinned soups, instant noodles, salted crisps and snacks
- Bread eaten in large quantity — often the biggest hidden sodium source
- Alcohol above the recommended limits
Meal timing
- Spread potassium-rich foods across the day rather than in one meal.
- Take blood pressure medication at the same time daily; food rarely matters, consistency does.
- Avoid heavy salty meals in the evening if you retain fluid overnight.
Portions
- Aim for five portions of vegetables and fruit daily — a portion is roughly a handful.
- Keep added salt to under one level teaspoon per day across all cooking.
- Limit processed meat to an occasional small portion rather than a daily item.
A sample day
- BreakfastPorridge with banana and unsalted nuts
- LunchBean stew with tomatoes and greens, small portion of rice
- SnackOrange, or carrot sticks with unsalted peanut butter
- DinnerBaked fish with lemon and herbs, potatoes, large salad
Common myths
“If I don't add salt at the table, my intake is fine.”
Most sodium is already in bread, stock cubes, processed meat and snacks before it reaches the table.
“Sea salt and rock salt are healthier.”
They contain the same sodium. Reduce the amount rather than changing the type.
Treatment-related challenges
- Salt substitutes are potassium-based and are unsafe in kidney disease or on certain drugs — check first.
- Some pain relievers and steroids raise blood pressure; ask a pharmacist before regular use.
- Eating out is the main source of hidden salt — ask for food cooked without added salt.
See a registered dietitian if
- · Blood pressure stays high despite medication
- · You also have kidney disease, heart failure or diabetes
- · You need help reducing salt in a cuisine that relies on stock cubes and cured foods
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.