Advice on How to Take Care of Your Kidneys

The functions of the kidneys are of vital importance to the body. Do you think you are taking care of them as they deserve? Keep in mind the following tips.
Advice on How to Take Care of Your Kidneys

Last update: 12 May, 2022

Do you know how to take care of your kidneys? After all, they’re  two of the most important organs in your body. They have a ton of different functions and responsibilities, including, producing urine, and expelling toxins from your body.

A woman with back pain.

How to take care of your kidneys

Kidney failure is a pathology that affects the kidneys and reduces their effectiveness for the functions previously detailed. Some of its direct consequences are anemia, alterations in the body’s acid balance, and increased risk of cardiovascular disease or infection, according to a study published in 2015.

To prevent it, it’s essential to adopt certain life habits that protect the health of these organs. Below, we’ll give you some tips to take care of your kidneys and thus avoid kidney failure and its complications.

1. Control your cholesterol levels

According to a study published in Clinical Nephrology, a relationship has been found between high levels of LDL cholesterol – the ‘bad’ one – and proteinuria, which is an excess of protein in the urine. This symptom is usually an indicator of chronic kidney disease.

People who have problems with high cholesterol are more likely to have kidney issues. In view of this, it’s important not to overload the kidney with fatty foods.

Trans fats are abundant in foods such as junk food, candy, and other refined products. It’s preferable to avoid them or at least reduce their consumption.

2. A wholesome diet

A diet based on fruits, vegetables, cereals, grains, and a high amount of fiber is the best way to take care of these vital organs. That’s because, as a WebMD medical article indicates, a balanced diet helps regulate body weight, blood pressure, and blood glucose, all of which are good for the kidneys.

A child giving a glass water to an adult.

3. Drink water

Water is fundamental to your body. It’s responsible for helping your kidneys more easily dissolve and eliminate toxins and waste built up in your body. It’s best to drink between 6 to 8 glasses of water per day. It could also be more, it just depends on your particular needs. Consult your doctor for more details.

And be careful! The WebMD article cited above warns that, although it’s difficult to do so, it isn’t good to overdo it in your daily water intake. How do you know if we are consuming enough? If the color of your urine is clear, it’s okay, but if it’s yellow or dark, drink water!

4. Reduce your salt intake

Some salt that doesn't take care of your kidneys.

Salt, especially refined salt, is one of your kidney’s biggest enemies. The problem lies in consuming excess salt since it can cause hypertension, as detailed in an investigation published in Archivos de Cardiología de México.

Therefore, it’s recommended to eat with a little salt and avoid foods that contain it in large amounts, such as french fries and other similar snacks.

5. Quit smoking

Med magazine, a publication by Universidad Militar Nueva Granada in Colombia, details that smoking increases the chances of suffering from kidney failure. For this reason, it’s preferable to avoid this harmful habit to prevent this type of pathologies.

Important aspects to take care of your kidneys

As you’ve seen, kidney failure can have several triggers, so it becomes important to preserve health in a comprehensive manner. This implies leading a lifestyle that allows avoiding diseases, as much as possible.

In this sense, maintaining an adequate weight can be positive for taking care of your kidneys. Dietary fiber may help you in this mission, as a study published in Nutrition indicates.

Likewise, the diuretic action of some foods offers the possibility of controlling blood pressure and even collaborating in the treatment of certain kidney diseases, as explained in a publication by the Texas Heart Institute.

This is perhaps one of the most important points for kidney health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, if blood vessels are damaged, the kidneys lose effectiveness. This in turn would further increase blood pressure by retaining fluid in the body. Then a dangerous vicious circle is created.

A drink to optimize kidney function

A natural grapefruit juice that will help take care of your kidneys.

Here’s one of the best detox juices out there. It isn’t only quite nutritious but also delicious.


  • 1 mango. It provides fiber to the body.
  • 2 grapefruits, juiced. A study published in the Journal of Medicinal Food states that grapefruit not only contributes to maintaining a healthy weight but also lowers blood glucose after consumption.
  • 2 oranges, juiced. Research cited in WebMD details that orange juice is great for cardiovascular health due to its antioxidants. Thus, it’s also good for the kidneys.
  • 1/2 melon. This fruit provides significant amounts of fiber, according to a study published in Food Chemistry.


  • First, extract the juice from the grapefruit and oranges and add them to the blender.
  • Then, add the peeled mango and melon.
  •  Also, if you want to give it a sweeter taste, you can always add honey.
  • If you want, add a few ice cubes to make it into a frappe.

Medical controls to take care of your kidneys

Finally, beyond the tips offered in this article, it’s important to make a doctor’s appointment in case of suffering any symptoms that may indicate pathology in the kidneys. Remember that this is a problem that’s best treated in time, so always follow the advice given by your medical professional!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.