Diet for lowering blood pressure
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Effective Dietary Patterns for Lowering Blood Pressure
Hypertension, or high blood pressure, is a significant risk factor for cardiovascular diseases, stroke, and kidney disease. Various dietary patterns have been studied for their potential to lower blood pressure. This article synthesizes findings from multiple research studies to highlight the most effective diets for managing hypertension.
DASH Diet: A Proven Approach
Dietary Approaches to Stop Hypertension (DASH) Diet
The DASH diet is one of the most well-researched dietary patterns for lowering blood pressure. It emphasizes the consumption of fruits, vegetables, whole grains, and low-fat dairy products while reducing intake of saturated fats, cholesterol, and sodium. Multiple studies have confirmed the effectiveness of the DASH diet in reducing both systolic and diastolic blood pressure. For instance, a meta-analysis of 30 randomized controlled trials found that the DASH diet significantly reduced systolic blood pressure by 3.2 mm Hg and diastolic blood pressure by 2.5 mm Hg2. Another study highlighted that the DASH diet could lower systolic and diastolic blood pressure by 5.5 mm Hg and 3.0 mm Hg, respectively, compared to a control diet6.
High-Fat DASH Diet
Interestingly, a modified version of the DASH diet that includes full-fat dairy products also showed promising results. This higher-fat DASH diet reduced blood pressure similarly to the standard DASH diet but had additional benefits such as lowering triglycerides and very-low-density lipoprotein (VLDL) concentrations10.
Mediterranean Diet: Modest but Significant Reductions
Mediterranean Diet and Blood Pressure
The Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, and olive oil, has also been studied for its blood pressure-lowering effects. A systematic review and meta-analysis of 35 randomized controlled trials found that the Mediterranean diet reduced systolic blood pressure by 1.5 mm Hg and diastolic blood pressure by 0.9 mm Hg compared to usual diets4. Another study confirmed these findings, showing that adherence to the Mediterranean diet for six months resulted in a small but significant reduction in systolic blood pressure by 1.1 mm Hg5.
Nordic Diet: Effective in Blood Pressure Management
Nordic Diet
The Nordic diet, which includes foods typical of Nordic countries such as whole grains, fatty fish, root vegetables, and berries, has also been shown to lower blood pressure. A systematic review and meta-analysis indicated that the Nordic diet significantly reduced both systolic and diastolic blood pressure1 3.
Vegetarian and Vegan Diets: Significant Reductions
Vegetarian Diets
Vegetarian diets, which exclude meat but may include dairy and eggs, have been associated with lower blood pressure. A meta-analysis of controlled clinical trials and observational studies found that vegetarian diets reduced systolic blood pressure by 4.8 mm Hg and diastolic blood pressure by 2.2 mm Hg compared to omnivorous diets7. Further analysis showed that vegan diets, which exclude all animal products, were even more effective, reducing systolic blood pressure by 3.12 mm Hg and diastolic blood pressure by 1.92 mm Hg8.
Conclusion
In summary, several dietary patterns have been proven effective in lowering blood pressure. The DASH diet, including its higher-fat variant, the Mediterranean diet, the Nordic diet, and vegetarian diets all show significant potential for managing hypertension. Adopting these dietary patterns can be a valuable non-pharmacologic strategy for reducing blood pressure and improving overall cardiovascular health.
Sources and full results
Most relevant research papers on this topic
Dietary Patterns and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Healthy dietary patterns, such as the Dietary Approaches to Stop Hypertension, Nordic, and Mediterranean diets, significantly lower blood pressure in adults.
Meta-Analysis
Very Rigorous Journal
Highly CitedDietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
The DASH diet significantly reduces blood pressure in adults with and without hypertension, with higher daily sodium intake and younger age enhancing the BP-lowering effect.
Meta-AnalysisVery Rigorous JournalHighly CitedEfficacy of different dietary patterns on lowering of blood pressure level: an umbrella review.
Adherence to the DASH, Nordic, and portfolio diets effectively reduced blood pressure, while Mediterranean, vegetarian, Paleolithic, low-salt, and high-protein diets showed inconsistent results.
Systematic ReviewVery Rigorous JournalMediterranean diet and blood pressure reduction in adults with and without hypertension: A systematic review and meta-analysis of randomized controlled trials.
The Mediterranean diet has a small but significant blood pressure reduction compared to the usual diet and other active interventions, with higher baseline SBP levels and longer follow-up duration enhancing this effect.
Meta-AnalysisVery Rigorous JournalA Mediterranean diet lowers blood pressure and improves endothelial function: results from the MedLey randomized intervention trial.
A Mediterranean diet for 6 months significantly lowers systolic blood pressure and improves endothelial function in older, healthy Australians.
RCTVery Rigorous JournalHighly CitedA clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group.
A diet rich in fruits, vegetables, and low-fat dairy foods and reduced saturated and total fat can substantially lower blood pressure, offering an additional nutritional approach to preventing and treating hypertension.
RCT
Large Human TrialHighly CitedVegetarian diets and blood pressure: a meta-analysis.
Vegetarian diets are associated with lower blood pressure, potentially offering a useful nonpharmacologic method for reducing blood pressure.
Meta-AnalysisHighly CitedEffects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential Analysis
Vegetarian diets significantly lower blood pressure compared to omnivorous diets, potentially playing a key role in primary prevention and overall hypertension management.
Meta-AnalysisVery Rigorous JournalHighly CitedInfluence of Mediterranean Diet on Blood Pressure
The Mediterranean diet has a favorable effect on reducing blood pressure in hypertensive or healthy individuals, but more studies are needed to confirm this effect.
Systematic ReviewVery Rigorous JournalHighly CitedComparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial.
The HF-DASH diet effectively lowers blood pressure and reduces triglycerides and VLDL concentrations without significantly increasing LDL cholesterol compared to the DASH diet.
RCTVery Rigorous JournalHighly Cited