From the Guidelines
Dietary habits play a crucial role in blood pressure control, and a diet low in sodium and high in potassium, magnesium, and calcium, such as the DASH diet, is recommended for patients with hypertension. The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting saturated fats and added sugars. According to the 2020 International Society of Hypertension Global Hypertension Practice Guidelines 1, eating a diet rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products can help reduce blood pressure.
Key components of a blood pressure-friendly diet include:
- Reducing salt intake and avoiding high-salt foods
- Increasing intake of vegetables high in nitrates, such as leafy vegetables and beetroot
- Consuming foods high in magnesium, calcium, and potassium, such as avocados, nuts, seeds, legumes, and tofu
- Drinking moderate amounts of coffee, green and black tea, and other beneficial beverages like karkadé tea, pomegranate juice, beetroot juice, and cocoa
In addition to dietary changes, weight management through appropriate caloric intake and regular physical activity is essential for blood pressure control. The 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 1 recommends weight loss as a core component of blood pressure management, with a goal of achieving and maintaining a weight loss of 5-10% of body weight. Regular physical activity, such as moderate-intensity aerobic exercise for 30 minutes on 5-7 days per week, can also help reduce blood pressure 1.
Overall, a comprehensive approach to blood pressure management that includes dietary changes, weight management, regular physical activity, and medication adherence can help improve blood pressure control and reduce the risk of cardiovascular disease.
From the Research
Relationship Between Dietary Habits and Blood Pressure Control
The relationship between dietary habits and blood pressure (BP) control in patients with hypertension is a significant area of research. Studies have shown that certain dietary patterns can have a positive impact on BP control.
- A diet high in sodium, energy-dense foods, fat content, refined carbohydrates, and added sugar can contribute to an increased risk of developing hypertension and cardiovascular disease 2.
- In contrast, adopting a diet rich in plant-based foods, whole grains, low-fat dairy products, and sodium intake within normal limits can be effective in the prevention and management of hypertension 2, 3.
- The Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes whole grains, fruits, vegetables, lean protein, and low-fat dairy, has been shown to be effective in lowering BP in pre-hypertensive and hypertensive individuals 2, 4, 5.
- Other dietary patterns, such as the Mediterranean diet, Nordic diet, and lacto-ovo vegetarian diet, have also been found to be effective in reducing BP 3, 4, 5.
- A systematic review and network meta-analysis found that the DASH diet was the most effective dietary approach in reducing systolic and diastolic BP, followed by the Palaeolithic and low-carbohydrate diets 5.
- Lifestyle modifications, including healthy dietary changes, regular physical activity, and weight loss, can also have a positive impact on BP control 6.
Key Dietary Components
Certain dietary components have been found to be particularly effective in reducing BP, including:
- High intake of vegetables, whole grains, and low-fat dairy products 2, 3, 4.
- Low intake of red meat, sugar, and trans-hydrogenated fats 3.
- Reduction in sodium intake 2, 3.
- Increased consumption of fruits, legumes, seeds, nuts, and fish 4.
- Use of certain nutraceuticals, such as beetroot, magnesium, and vitamin C 3.