Blood Pressure Nutrition Reference

Eat more of what lowers it,
less of what raises it.

What each nutrient does at high and low intake, and the organs it affects — then a sortable table of foods per 100g. Values are approximate (USDA-style, cooked where noted) and vary by variety, ripeness & preparation.

Sodium

High intakePulls water into the bloodstream, raising blood volume and pressure; drives hypertension and fluid retention.
Low intakeLowers blood pressure; very low levels (rare from diet) can cause cramps, dizziness, low energy.
AffectsHeart & arteries, kidneys, brain (stroke risk).

Potassium

High intakeRelaxes vessel walls and helps the body excrete sodium — lowers blood pressure (assuming healthy kidneys).
Low intakeRaises blood pressure, causes muscle weakness, cramps and irregular heartbeat.
AffectsHeart rhythm, blood vessels, muscles, nerves, kidneys.

Saturated fat

High intakeRaises LDL ("bad") cholesterol, stiffens and clogs arteries — palm, coconut, butter are highest.
Low intakeBetter cholesterol and more flexible arteries, especially when replaced with mono/polyunsaturated fats.
AffectsHeart & arteries, liver.

Fibre

High intakeLowers cholesterol, steadies blood sugar, aids weight control and modestly lowers blood pressure.
Low intakeConstipation, blood-sugar spikes, higher cholesterol and heart-disease risk.
AffectsGut, heart, metabolism.

Protein

High intakeExcess (esp. from processed/red meat) burdens kidneys over time and adds saturated fat & sodium.
Low intakeMuscle loss, poor wound healing, weakened immunity.
AffectsMuscles, kidneys, immune system.

Phosphorus & oxalate

High intakeOnly a problem with reduced kidney function: phosphorus weakens bones & vessels; oxalate forms kidney stones.
Low intakeNo downside for blood pressure; not a concern with healthy kidneys.
AffectsKidneys, bones (tracked here only as a safeguard).
Food Protein g ▼ Sodium mg Potassium mg Sat. fat g Phosphorus mg Oxalate mg Sugar g Fiber g
Sodium <120mg = low (green). Potassium ≥250mg = green — for blood pressure, higher potassium is favorable (assuming healthy kidneys). Sat. fat ≤1g = green, ≥5g = amber. Green= favorable for blood pressure. Amber = watch (higher sodium/phos/oxalate). Note: potassium coloring is flipped vs. a renal diet. On a renal diet high potassium would be a warning; for hypertension with healthy kidneys it's a benefit. Spices/herbs show alarming per-100g oxalate & potassium, but you eat them by the pinch — the grey subtitle gives the realistic per-serving impact.
Phosphorus caveat. Animal proteins are inherently moderate-to-high in phosphorus. Protein powders shown are per 100g of powder, not per serving. The biggest lever for blood pressure here is sodium: avoid cured/processed meats, instant noodles, and added salt — phosphate & sodium additives aren't reflected in base values. Potassium guidance assumes healthy kidneys; if you have any kidney issue the potassium advice flips. This is reference data, not medical advice — ISH often needs medication too, so confirm with your doctor.