High blood pressure
Diet is one of your most important tools for lowering blood pressure — often as effective as medication for mild elevation.
In short
What is high blood pressure?
Blood pressure is the force blood exerts on artery walls. High blood pressure (hypertension) means the pressure is persistently too high, which over time can damage the heart, brain and kidneys.
Most people with high blood pressure have no symptoms. Diet, weight, salt intake, alcohol and physical activity all affect blood pressure.
Glossary
- Hypertension
- Medical term for persistently high blood pressure.
- DASH diet
- A diet documented to lower blood pressure — rich in vegetables, fruit and low-fat dairy.
Does this sound familiar?
This might sound like your situation
If one or more of these sound familiar, personal follow-up can make the path forward clearer.
- You've been measured with high blood pressure at the doctor
- You want to try diet before or alongside medication
- You're unsure how much salt you actually eat
- You want concrete eating habits that lower blood pressure
- You want to understand what affects your blood pressure
SmartEating recommends
What makes the biggest difference?
These are the changes with the strongest documented effect on blood pressure.
Reduce salt
The single biggest dietary lever for blood pressure, mostly hidden in processed food.
Increase potassium
Vegetables, fruit and legumes help the body excrete excess salt.
Lose excess weight
Weight loss lowers blood pressure in most people who carry extra weight.
Limit alcohol
Heavy drinking raises blood pressure and blunts the effect of other changes.
Regular activity
Consistent movement lowers blood pressure over time.
Common questions
What people ask us most often.
Which foods lower blood pressure?
Vegetables, fruit, berries, legumes, oily fish and nuts. Less salt and processed food is equally important.
How much salt can I eat?
The Norwegian Directorate of Health recommends under 5–6 grams per day. Most of us eat double that.
Can I lower blood pressure without medication?
For mild elevation, diet and lifestyle may be enough. Always talk to your doctor before changing medication.
Does weight loss help?
Yes, for many, weight reduction provides marked improvement in blood pressure.
Is coffee dangerous for blood pressure?
Moderate coffee intake is safe for most, but heavy consumption can temporarily raise blood pressure.
Why is potassium important?
Potassium helps the body excrete excess salt and lowers blood pressure.
Personal nutrition
No one with high blood pressure is exactly the same
What lowers your blood pressure most depends on weight, salt habits, activity and genetics.
SmartEating AI gives you concrete suggestions tailored to your everyday life and goals.
- You want to reduce salt without losing food enjoyment
- You want to eat more of what lowers blood pressure
- You want concrete meal suggestions
- You want to track progress over time
The DASH diet is documented to lower blood pressure as much as one blood pressure medication for mild elevation.
We help you turn the research into practical food choices in your everyday life.
We base blood pressure advice on the DASH diet and NNR 2023 — documented effect, practically adapted.
READ MORE
The knowledge behind the advice
Salt
Salt, or sodium chloride, is necessary for the body's fluid balance and nerve function, but most people in Norway eat significantly more salt than recommended. A high salt intake over time is associated with elevated blood pressure.
How much salt is too much?
Health authorities recommend a maximum of 6 grams of salt per day for adults, but most people eat considerably more than this, mainly from processed food. A high salt intake over time is linked to an increased risk of high blood pressure.
Vegetables
Vegetables are one of the most recommended food groups in any diet, known for their low energy content and high content of vitamins, minerals, fibre and plant compounds. A varied and generous intake of vegetables is one of the clearest recommendations in nutrition.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with high blood pressure?
We'll connect you with a licensed clinical dietitian who understands your situation.
Related topics
