A guide to cutting salt, potassium, the DASH diet and measuring blood pressure correctly at home.
High blood pressure (hypertension) affects about one in three adults in Türkiye and is the most important preventable cause of stroke, heart attack and kidney failure. Besides medication, eating habits can lower blood pressure noticeably.
1. Cut down on salt
The World Health Organization recommends less than 5 grams of salt a day (about one teaspoon); average consumption in our country is well above that. Most salt comes not from the salt shaker but from bread, cheese, pickles, tomato paste, instant soup and processed meats. Read the sodium content on labels, add salt last when cooking, and flavour food with lemon, garlic and spices.
2. Foods rich in potassium
Potassium-rich foods such as bananas, tomatoes, potatoes, spinach, pulses and dried apricots balance the effect of sodium. People with kidney disease should ask their doctor about potassium intake.
3. Vegetables, fruit and whole grains
At least five portions of vegetables and fruit a day and fibre-rich foods such as oats, bulgur and whole-wheat bread are the basis of a DASH-style diet, which has been shown to lower systolic pressure by 8 – 14 mmHg.
4. Limit saturated fat and processed food
Choose olive oil, unsalted nuts, fish and white meat; cut back on fried food, sausages, salami and packaged snacks.
5. Control weight and alcohol
Each kilogram lost lowers blood pressure by about 1 mmHg. Alcohol raises blood pressure, and smoking accelerates hardening of the arteries.
6. Measure regularly
When measuring at home, rest for five minutes, sit with your arm at heart level and measure twice, morning and evening. An average of 135/85 mmHg or above at home, or 140/90 mmHg or above in the clinic, is considered hypertension. Do not stop medication yourself; even if your readings improve, your doctor sets the dose.
This article is prepared for general information; consult your doctor for an individual treatment plan.
Frequently asked questions
Won't low-salt food taste bland? Your palate adjusts within three to four weeks; lemon, sumac, mint, thyme and garlic easily take the place of salt.
Is rock salt or sea salt healthier? No; they are all sodium chloride and affect blood pressure the same way.
Do I need a diet while taking blood pressure medicine? Yes; the eating pattern can reduce the need for medication and improves its effect.
Make dietary changes one habit a week rather than all at once; small steps are the ones that last. A pattern followed by everyone at the family table protects the heart and vascular health of both you and your loved ones.