Healthy Eating & Exercise
Tips for Kidney Health
Supporting your kidneys starts with small lifestyle changes. Here are simple, effective ways to improve kidney health through diet and exercise.
Healthy Eating Tips
Reduce salt intake – too much salt can raise blood pressure and damage your kidneys.
Eat more fresh fruits and vegetables – aim for 5 portions a day.
Limit processed foods and fast food – they often contain hidden sodium and unhealthy fats.
Stay hydrated – drink plenty of water unless on a fluid restriction from your doctor
Reduce red meat and eat more plant-based proteins like beans and lentils.
Choose whole grains over refined carbs – whole grains help maintain healthy blood sugar levels.
Avoid sugary drinks – they can lead to weight gain and increased risk of diabetes.
Exercise Tips
Aim for at least 30 minutes of moderate activity most days of the week.
Walking, dancing, swimming, and cycling are excellent low-impact options.
Stretch before and after exercise to prevent injury.
Start slow and build your stamina – every step counts.
Include strength exercises twice a week to improve overall fitness.
Make it social – exercising with others can keep you motivated.
Listen to your body and rest when needed.
Remember: Healthy kidneys start with healthy habits. The small choices you make every day can have a big impact on your long-term wellbeing.
Support Our Work
At AACKA (African & Afro-Caribbean Kidney Awareness), we’re committed to improving kidney health and wellbeing within our community. Every blog post, awareness walk, and workshop is created to share knowledge, spark conversations, and save lives — especially among Afro-Caribbean families who face a higher risk of kidney disease.