How to Keep Your Kidneys Healthy: Diet & Lifestyle

Why kidney health matters — and who is most at risk

Chronic kidney disease (CKD) develops gradually and often produces no obvious symptoms until a significant amount of kidney function has been lost. The two most common underlying causes are high blood pressure and diabetes — both of which put persistent mechanical and metabolic stress on the small blood vessels inside the kidneys 1Ref 1Whelton PK, Carey RM, Aronow WS, et al. (2018).2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults.Blood pressure below 130/80 mm Hg as treatment target; blood pressure control as protection for end-organ function including kidneys2Ref 2American Diabetes Association Professional Practice Committee (2024).Standards of Care in Diabetes—2024.Regular monitoring of kidney function including urine albumin and eGFR for people with diabetes.

Other factors that raise risk include a family history of kidney disease, a history of kidney stones or repeated urinary tract infections, older age, obesity, and long-term use of certain pain relievers.

What does 'protecting your kidneys' actually mean day to day?

Kidney protection is mostly about managing the things that quietly damage filtering tissue over years:

Keep blood pressure in a healthy range. Uncontrolled high blood pressure is one of the leading drivers of kidney damage. The 2017 ACC/AHA guideline defines a blood pressure below 130/80 mm Hg as the treatment target for most adults with hypertension 1Ref 1Whelton PK, Carey RM, Aronow WS, et al. (2018).2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults.Blood pressure below 130/80 mm Hg as treatment target; blood pressure control as protection for end-organ function including kidneys. If you have not had a blood pressure check recently, that is a reasonable first step.

Manage blood sugar if you have diabetes. Elevated glucose damages the delicate blood vessels in the kidney's filtering units (glomeruli). The American Diabetes Association recommends regular monitoring of kidney function — both a urine albumin test and an estimated GFR blood test — for people living with diabetes 2Ref 2American Diabetes Association Professional Practice Committee (2024).Standards of Care in Diabetes—2024.Regular monitoring of kidney function including urine albumin and eGFR for people with diabetes.

Stay well hydrated. Adequate fluid intake keeps urine dilute, which reduces the concentration of waste products and lowers the risk of kidney stones. For most adults, clear or pale-yellow urine throughout the day is a practical guide. Exact fluid needs vary by body size, climate, and activity level.

Limit NSAIDs and use them only as directed. Ibuprofen and naproxen reduce blood flow to the kidneys with regular use. Occasional use at standard doses is generally safe for people with healthy kidneys, but frequent or high-dose use — especially in people who are already dehydrated — can cause reversible kidney injury 3Ref 3MedlinePlus / U.S. National Library of Medicine (2024).Ibuprofen: MedlinePlus Drug Information.Ibuprofen NSAID risks including kidney effects with regular or high-dose use. Acetaminophen is generally the preferred OTC pain reliever for people with existing kidney concerns 4Ref 4MedlinePlus / U.S. National Library of Medicine (2024).Acetaminophen: MedlinePlus Drug Information.Acetaminophen as an alternative OTC pain reliever with a different safety profile than NSAIDs.

Avoid smoking. Smoking accelerates the progression of kidney disease and increases cardiovascular risk, which in turn harms the kidneys.

Exercise regularly. Regular moderate physical activity supports blood pressure control, blood sugar management, and weight — all of which benefit kidney health 5Ref 5Bull FC, Al-Ansari SS, Biddle S, et al. (2020).World Health Organization 2020 guidelines on physical activity and sedentary behaviour.Regular physical activity supports blood pressure control and metabolic health relevant to kidney protection.

Eat a balanced diet. There is no single "kidney-protective" diet for people with healthy kidneys, but a diet rich in vegetables, fruits, whole grains, and lean proteins — and lower in sodium and processed foods — supports blood pressure and metabolic health. For people already diagnosed with CKD, a registered dietitian and nephrologist will give specific guidance on potassium, phosphorus, and protein intake.

Which foods are actually bad for kidneys?

For people with normal kidney function, no single food is categorically dangerous. The pattern matters more than individual items:

• High-sodium foods raise blood pressure over time. Processed meats, canned soups, and restaurant meals tend to be the largest contributors.
• Excessive added sugar and refined carbohydrates promote insulin resistance and metabolic stress that can eventually reach the kidneys.
• Very high protein intakes — well above what the body needs — generate more nitrogen waste for the kidneys to filter, though this is mainly a concern for people who already have reduced kidney function.
• Alcohol in excess dehydrates the body and raises blood pressure.

For people already diagnosed with CKD, certain foods high in potassium (bananas, oranges, potatoes) or phosphorus (dairy, cola drinks, processed foods with phosphate additives) may need to be limited based on lab values. That is a conversation to have with your clinician and a dietitian — not a restriction to adopt without guidance.

What tests check kidney health?

Two simple tests assess kidney function and are usually done at routine check-ups:

• Serum creatinine / estimated GFR (eGFR): A blood test that estimates how well the kidneys are filtering. An eGFR consistently below 60 over several months warrants evaluation.
• Urine albumin-to-creatinine ratio (uACR): A urine test that detects small amounts of a protein called albumin that can leak into the urine when the kidneys' filtering barrier is damaged. Early detection of albuminuria allows intervention before significant function is lost.

A Gale primary care clinician can order both tests and help interpret what the results mean for you.

When should you see a clinician about kidney health?

See a clinician promptly if you notice:

• Foamy or bubbly urine (can indicate protein in the urine)
• Swelling in the ankles, feet, or around the eyes
• Persistently dark or blood-colored urine not explained by dehydration or food
• Difficulty urinating, or very little urine output
• Fatigue, difficulty concentrating, or nausea that does not resolve

For routine kidney health monitoring — especially if you have high blood pressure, diabetes, or a family history of kidney disease — an annual check-up that includes kidney labs is a practical habit.