Your kidneys silently keep your body running every day. These 5 foods can help protect them—while these 7 common habits could be putting them at risk.
Your kidneys work around the clock to filter waste, balance fluids, regulate blood pressure and keep your body functioning properly. Experts say many cases of kidney disease can be prevented through healthy eating and simple lifestyle changes.
Here are five kidney-friendly foods to include in your diet:
🫐 Blueberries – Rich in antioxidants, fibre and vitamin C, they help protect cells from damage.
🥦 Cauliflower – A nutritious source of fibre, folate and vitamin C, while naturally lower in potassium than many vegetables.
🐟 Fatty fish – Salmon, sardines and mackerel are packed with omega-3 fatty acids that support heart and kidney health.
🍎 Apples – High in fibre and antioxidants, they may help reduce inflammation and improve blood sugar control.
🫒 Olive oil – A heart-healthy fat that may support kidney function when used instead of saturated fats.
Experts also warn against these seven habits that can damage your kidneys:
❌ Not drinking enough water.
❌ Eating too much salt.
❌ Overusing painkillers such as NSAIDs.
❌ Smoking.
❌ Drinking excessive alcohol.
❌ Ignoring diabetes or high blood pressure.
❌ Living a sedentary lifestyle.
To keep your kidneys healthy, stay hydrated, exercise regularly, maintain a healthy weight, manage blood pressure and blood sugar, avoid smoking, and only take medications as prescribed.
Seek medical advice if you notice blood in your urine, swelling, persistent fatigue or changes in urination, especially if you have diabetes or high blood pressure.
