High Blood Pressure Guidelines Just Got a Refresh—Here’s What You Need to Know

Spoiler: It’s not all about cutting salt anymore.

If you’ve ever been told to “watch your salt” to manage your blood pressure, you’re not alone. For decades, sodium reduction has been the headline of hypertension advice.

But according to new guidance from the American Heart Association (AHA), managing high blood pressure isn’t just about what you take out of your diet—it’s also about what you add in.

💡 What’s New in the Guidelines?

The AHA’s updated recommendations shift the focus from a one-size-fits-all approach to a whole-diet strategy—and it’s long overdue.

Here’s the key shift: Potassium is now emphasized alongside sodium for better blood pressure balance.

• Sodium still matters, especially from ultra-processed foods and restaurant meals.
  
• But potassium helps counter sodium’s effects, supports blood vessel relaxation, and improves heart and kidney function.
  

So rather than just cutting things out, it’s about restoring balance and nourishing your body well.

🥑 Potassium-Rich Foods to Embrace

You can easily support blood pressure and metabolism with:

• Leafy greens (spinach, kale)
  
• Avocados 🥑
  
• Bananas 🍌
  
• Sweet potatoes
  
• Beans and lentils
  
• Salmon and dairy (if tolerated)
  

These foods are not only potassium-rich, but they’re also packed with fiber, antioxidants, and nutrients that support hormone health and weight regulation—especially during midlife transitions.

💬 Why This Matters for You

High blood pressure often flies under the radar—especially in women—because it tends to be silent until it isn’t.

Midlife changes, insulin resistance, stress, and inflammation can all increase your risk. That’s why I encourage my clients to:

• Monitor blood pressure at home (a quick and powerful habit)
  
• Focus on eating more of what heals, rather than obsessing over restrictions
  
• Consider comprehensive markers, not just the number on the scale
  
  

🧡 The Bottom Line

You don’t need bland food to be heart-healthy.
You don’t need to eliminate everything you love to feel well.
You do need a whole-person plan that works with your body—not against it.

The new AHA guidelines are a step toward more personalized, food-forward, and science-based care.

Jones DW, Ferdinand KC, Taler SJ, et al. 2025 AHA/ACC… Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. J Am Coll Cardiol. Published online August 14, 2025.