Tips to Keep Your Kidneys Healthy. Eat less salt – Avoid packaged snacks, fried & processed foods. Drink enough water – 1.5 to 2.5 liters daily. Eat healthy – Whole grains, fruits, veggies & lean proteins. Check your vitals – Monitor blood sugar & blood pressure. Regular checkups – Especially if you have diabetes or hypertension. Stay active – 30 min walk, yoga, or cycling daily. Quit smoking – Protects your kidneys & heart. Take medicines on time – Follow doctor’s advice, don’t skip doses.