From the Guidelines
A diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, such as the DASH eating pattern, is the most effective way to lower blood pressure naturally. This dietary approach has been consistently supported by recent and high-quality studies, including the 2020 International Society of Hypertension global hypertension practice guidelines 1. The DASH diet emphasizes whole grains, fruits, vegetables, polyunsaturated fats, and dairy products, while reducing foods high in sugar, saturated fat, and trans fats. Specifically, foods high in potassium, such as bananas and spinach, help counterbalance sodium's effects on blood pressure. Other beneficial foods and nutrients include those high in magnesium, calcium, and potassium, such as avocados, nuts, seeds, legumes, and tofu. Additionally, increasing intake of vegetables high in nitrates, such as leafy vegetables and beetroot, can help reduce blood pressure.
- Key components of a blood pressure-lowering diet include:
- Fruits, such as berries, which contain antioxidants that reduce inflammation
- Vegetables, such as leafy greens and beets, which are rich in nitrates and potassium
- Whole grains, which provide fiber and essential nutrients
- Lean proteins, such as fatty fish, which offer omega-3 fatty acids that reduce inflammation
- Low-fat dairy products, which are rich in calcium and potassium
- It is also important to limit or avoid certain foods and substances, such as:
- Processed foods and added salt, which can increase sodium intake
- Sugary drinks and foods high in saturated and trans fats, which can exacerbate hypertension
- Excessive alcohol consumption, which can raise blood pressure and increase cardiovascular risk
- Combining dietary changes with regular physical activity, stress management, and maintaining a healthy weight can further enhance blood pressure reduction and overall cardiovascular health, as recommended by the 2020 International Society of Hypertension global hypertension practice guidelines 1 and supported by earlier studies, such as the 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk 1 and the 2000 AHA dietary guidelines 1.
From the Research
Foods that Lower Blood Pressure
The Dietary Approaches to Stop Hypertension (DASH) diet is recognized as an effective dietary intervention to reduce blood pressure (BP) 2. Some key components of the DASH diet include:
- Fruits
- Vegetables
- Whole grains
- Low-fat dairy products
- Lean meats
- Poultry
- Fish
Mechanisms of Blood Pressure Reduction
The DASH diet reduces blood pressure by:
- Increasing potassium intake 3
- Reducing sodium intake 2, 3
- Increasing fiber intake
- Reducing unhealthy fats
Benefits of the DASH Diet
The DASH diet has been shown to:
- Lower systolic blood pressure by 1.35 mmHg for every 5-point increase in DASH score 3
- Reduce the risk of cardiovascular disease 4, 5
- Improve lipid profiles 4, 5
- Reduce the risk of heart failure and other cardiovascular conditions 5
Limitations and Future Directions
While the DASH diet has been shown to be effective in reducing blood pressure and improving cardiovascular health, there are still some limitations and uncertainties, including:
- Limited long-term evidence on the effects of the DASH diet on major cardiovascular outcomes 4
- Uncertainties regarding the optimal level of sodium intake and the effects of the DASH diet on sodium sensitivity 2, 3
- Need for further research on the mechanisms by which the DASH diet reduces blood pressure and improves cardiovascular health 3, 5