Are you one of the millions of people unknowingly living with high blood pressure? You’re not alone. Nearly half of American adults deal with the condition, according to the Centers for Disease Control and Prevention, leading many to try a high blood pressure diet to help protect themselves.
The good news is that a high blood pressure diagnosis doesn’t mean you’re destined for a life of prescription medications. It’s possible to lower blood pressure naturally, especially by following a high-blood-pressure diet with the right foods.
If you’ve been diagnosed with high blood pressure or are just hoping to prevent it from developing a high-blood pressure diet is one of the most important things to implement. A healthy diet is the key natural remedy for high blood pressure, especially since it’s completely safe and simple and works fast to improve your overall health beyond just your blood pressure.
What Is High Blood Pressure?
What is high blood pressure, and how do your foods affect it? High blood pressure is a condition that results from an increased force of blood moving through your arteries from your heart, which pushes against the walls of the arteries and, over time, can cause many problems.
Every time your heart beats, it pumps out blood, and the rate at which it does determines your blood pressure. It’s natural to have higher blood pressure at certain times, like when you’re stressed or exercising. Still, chronically high blood pressure starts to wear down arteries and increases the risk for things like coronary heart disease, stroke, heart attack, diabetes or kidney damage.
High blood pressure (considered anything over the normal level of 120/80 mmHg) is caused by several factors, including low nutrient intake, a poor diet high in sodium, obesity or being overweight, smoking, lack of physical activity/sedentary lifestyle, high amounts of chronic stress, other compounding medical problems, and a family history of high blood pressure.
High blood pressure symptoms aren’t always present and can be hard to notice, so regular checkups are the best way to ensure you’re within a healthy range. Getting your blood pressure under control has numerous anti-ageing and protective benefits, including less risk for peripheral artery diseases, protection from cardiac arrest, lower risk for a blood vessel bursting and having a stroke, protection of vision, and a lower risk for kidney damage.
Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or because they haven’t made lifestyle changes that promote overall heart health.
It might seem daunting to overhaul your whole life to help control your high blood pressure—for example, by taking prescriptions, eating differently, lowering stress, and exercising—but you’ll be happy to learn that it’s usually surprisingly easy for many people to tackle high blood pressure just by making some simple changes, such as following a high blood pressure diet.
What Is a High Blood Pressure Diet?
Eating a nutrient-dense, low-processed diet can help bring your blood pressure closer to normal or within a completely healthy range. You’ll usually start to see a difference within just a few short months, but consistency and ongoing effort are key.
Foods, including fresh vegetables and fruit, lean proteins, and certain healthy fats, help lower inflammation and prevent nutrient deficiencies, which are two of the biggest causes of high blood pressure. A healthy high blood pressure diet is even more impactful when you make other lifestyle changes, too, like better managing stress, exercising regularly, quitting smoking, and getting solid sleep.
For example, people following a high blood pressure diet like the DASH diet over time have been able to lower their systolic blood pressure by seven to 12 points, a significant amount that can make a big difference. This can be accomplished in stages through very approachable steps, such as eating fresh produce and cooking more often.
The DASH diet (which stands for dietary approaches to stop hypertension) is most doctors’ go-to eating plan for lowering high blood pressure naturally. The DASH diet was first created by researchers sponsored by the U.S. National Institutes of Health. The agency wanted to help people control their weight and blood pressure through diet.
This high-blood pressure diet includes eating various easy-to-find healthy foods while reducing the intake of empty calories, high-sodium foods, added sugar, refined grains and unhealthy fats.
The DASH diet lowers high blood pressure, aids in weight loss, lowers cholesterol, and prevents or controls diabetes. New research published in 2023 determined that following the DASH diet during mid-life can also help prevent cognitive decline in women.
The goal of the DASH eating plan is to increase the public’s intake of nutrients like potassium, calcium, magnesium, fibre, and protein. These are all important for maintaining general heart health and fighting various signs of aging.
Best Foods for High Blood Pressure
Some of the best foods that lower blood pressure naturally to eat on a high-blood pressure diet include:
- Vegetables: Eating a variety of vegetables is a staple for practically every diet, considering they are high-antioxidant foods packed with protective nutrients like fiber, vitamin C, vitamin K, and various electrolytes (yet very low in calories).
- Fresh Fruit: Consuming fresh fruit (as opposed to juices or sweetened, canned fruits) is a great way to increase your intake of fibre, electrolytes like potassium and magnesium, and antioxidants like flavonoids and resveratrol.
- Lean Proteins: Protein can help lower hypertension. Examples include wild-caught seafood (especially anti-inflammatory omega-3 foods like salmon, sardines, and halibut), cage-free eggs, and grass-fed/pasture-raised meats.
- Beans and Legumes: Beans and legumes — lentils, chickpeas, black beans and adzuki beans — are great sources to increase your intake of fibre, protein, B vitamins and certain antioxidants.
- Healthy Fats: Nuts and seeds are a potent source of healthy fats and add protein and fibre to your diet.
Tips for Lowering Blood Pressure
Over the years, research has revealed that several habits and lifestyle changes can greatly increase your odds of preventing high blood pressure and maintaining a healthy range. These include:
- Cook More at Home: Cooking at home is an important part of lowering your blood pressure, which is why the creators of the DASH diet recommend it.
- Increase Fiber Consumption: Plenty of fibre has been shown to help prevent hypertension. It can also manage your appetite and avoid the blood sugar roller-coaster that results in cravings, fatigue, poor digestion, and various health problems.
- Lower Your Sodium Intake: A low-sodium diet is recommended to control high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, worsen high blood pressure by impacting fluid retention and how arteries dilate.
- Get More Potassium: A low-potassium, high-sodium diet contributes to high blood pressure, hypertension and cardiovascular disease.
- Stay Hydrated: Drinking enough water daily is important for preventing dehydration, balancing fluids, beating cravings and preventing fatigue.
Conclusion
According to the Centres for Disease Control and Prevention, about one in every two American adults deals with the condition. Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or because they haven’t made lifestyle changes that promote overall heart health.
Foods on a high blood pressure diet include vegetables, fresh fruit, lean proteins, beans and legumes, healthy fats, 100 percent whole grains that are ideally sprouted, and organic, unsweetened dairy products.
The DASH diet is an excellent, high-blood-pressure diet. In addition to lowering high blood pressure, it aids in weight loss, lowers cholesterol, and prevents or controls diabetes.
You can help lower blood pressure by cooking more at home, increasing fibre consumption, lowering your sodium intake, getting more potassium, staying hydrated and practising portion control.
Frequently Asked Questions (FAQs)
Can diet alone lower high blood pressure?
Adopting a healthy diet, such as the DASH diet, can significantly lower high blood pressure over time when combined with other lifestyle changes.
Are there any foods that specifically raise blood pressure?
Yes, foods high in sodium, processed foods, and those high in saturated fats can contribute to higher blood pressure levels.
How quickly can dietary changes lower blood pressure?
While individual results may vary, many people see improvements in blood pressure within a few weeks to a few months of adopting a healthier diet and lifestyle.
Is it necessary to completely eliminate salt from the diet to lower blood pressure?
No, but reducing salt intake and focusing on whole, unprocessed foods can significantly help.
Can herbal supplements help in managing high blood pressure?
Some herbal supplements, such as garlic, hibiscus, and olive leaf extract, have shown potential in helping to manage blood pressure. Still, it is essential to consult with a healthcare professional before taking them regularly.