What is the recommended diet for managing Hypertension (High Blood Pressure)?

From the Guidelines

The most effective diet for managing hypertension is the DASH (Dietary Approaches to Stop Hypertension) eating pattern, which emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, as it has been shown to lower blood pressure by approximately 11 mm Hg in hypertensive adults 1. To implement this diet, focus on the following key components:

• Reduce sodium intake to less than 2,300 mg daily, ideally 1,500 mg
• Increase consumption of potassium, magnesium, and calcium-rich foods
• Limit processed foods, canned soups, deli meats, and fast food
• Include potassium-rich foods like bananas, oranges, potatoes, spinach, and beans
• Maintain a healthy weight through portion control and regular physical activity, aiming for 150 minutes of moderate exercise weekly
• Reduce alcohol consumption to no more than one drink daily for women and two for men
• Limit caffeine as it can cause temporary blood pressure spikes The DASH diet has been consistently shown to be effective in lowering blood pressure and reducing the risk of cardiovascular disease, with studies demonstrating its benefits in both hypertensive and non-hypertensive adults 1. Additionally, the diet's emphasis on potassium-rich foods has been found to attenuate the blood pressure-raising effects of sodium, making it an effective strategy for managing hypertension 1.

From the Research

Hypertension Diet Overview

• The Dietary Approach to Stop Hypertension (DASH) diet is widely recognized as an effective dietary intervention to reduce blood pressure (BP) 2, 3, 4.
• Current American and European guidelines recommend people to ingest fruit, vegetables, whole grains, and low-fat dairy products as well as to decrease the consumption of red meat, sugar, and trans fats 2.
• The DASH diet has been shown to lower BP equally effectively or even more significantly than some antihypertensive drugs 2.

Key Components of the Hypertension Diet

• High intake of fruit, vegetables, whole grains, and low-fat dairy products 2, 3.
• Low intake of saturated fat and refined sugar 3.
• Decreased consumption of red meat, sugar, and trans fats 2.
• Increased intake of potassium-rich foods such as fruits, vegetables, and other whole foods 5.

Effects of the Hypertension Diet on Blood Pressure

• The DASH diet has been shown to reduce both systolic and diastolic blood pressure (BP) in adults with and without hypertension 4.
• A 5-point higher DASH score was associated with a lower systolic BP by 1.35 mmHg 5.
• The DASH diet reduced SBP levels to a higher extent in trials with sodium intake >2400 mg/d than in trials with sodium intake ≤2400 mg/d 4.

Additional Benefits of the Hypertension Diet

• The DASH diet has been shown to reduce biomarkers of subclinical cardiac injury and inflammation over time 6.
• The Mediterranean diet also leads to a considerable reduction in BP 2.
• Vegans and vegetarians have been shown to have a lower prevalence of arterial hypertension (AH) than omnivores 2.