Foods that help lower blood pressure
Pro Research Analysisby 
Searched over 200M research papers
Foods That Help Lower Blood Pressure
Introduction to Hypertension and Dietary Interventions
Hypertension, or high blood pressure, is a significant risk factor for cardiovascular diseases, stroke, and kidney disease. Managing blood pressure through dietary interventions is a well-researched and effective strategy. Various dietary patterns and specific foods have been shown to help lower blood pressure.
Dietary Patterns for Blood Pressure Reduction
DASH Diet, Mediterranean Diet, and Nordic Diet
The Dietary Approaches to Stop Hypertension (DASH) diet, Mediterranean diet, and Nordic diet are among the most effective dietary patterns for lowering blood pressure. These diets emphasize the consumption of fruits, vegetables, whole grains, legumes, seeds, nuts, fish, and dairy while limiting meat, sweets, and alcohol. Studies have shown that these diets can significantly reduce both systolic and diastolic blood pressure by 4.26 mm Hg and 2.38 mm Hg, respectively1 4 7.
Low-Sodium, High-Potassium Diet
A diet low in sodium and high in potassium, rich in fruits and vegetables, has also been shown to effectively lower blood pressure. In a study comparing different dietary interventions, a low-sodium, high-potassium diet resulted in a greater reduction in blood pressure compared to other diets2.
Specific Foods and Nutrients
Dark Chocolate and Flavanol-Rich Cocoa
Dark chocolate and flavanol-rich cocoa products have been found to reduce blood pressure, particularly in individuals with hypertension or prehypertension. Meta-analyses indicate that these foods can lower systolic blood pressure by 3.2 mm Hg and diastolic blood pressure by 2.0 mm Hg3.
Beetroot Juice and Inorganic Nitrate
Beetroot juice, which is high in inorganic nitrate, has been associated with significant reductions in systolic blood pressure. Studies have shown that beetroot juice can lower systolic blood pressure by 4.4 mm Hg, although its effect on diastolic blood pressure is less pronounced5 8.
Nutrient-Dense, Portion-Controlled Foods
Consuming nutrient-dense, portion-controlled foods can also help manage blood pressure. A study involving hypertensive patients showed that such dietary interventions led to a 13% reduction in systolic pressure and a 17% reduction in diastolic pressure over eight weeks6.
Conclusion
Incorporating specific dietary patterns and foods into one's diet can significantly help in lowering blood pressure. The DASH diet, Mediterranean diet, and Nordic diet are particularly effective, as are specific foods like dark chocolate and beetroot juice. These dietary interventions, combined with other lifestyle changes such as exercise and weight management, can provide a comprehensive approach to managing hypertension. Further research is needed to explore the effects of these diets across different populations and cultures.
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 CitedBlood pressure response to dietary modifications in free-living individuals.
A self-selected low-sodium, high-potassium diet resulted in a greater fall in blood pressure than a multifaceted DASH-type diet, confirming the beneficial effect of dietary intervention on blood pressure in a community setting.
RCTDoes chocolate reduce blood pressure? A meta-analysis
Dark chocolate is superior to placebo in reducing systolic hypertension or diastolic prehypertension, but does not significantly reduce mean blood pressure below 140 mmHg systolic or 80 mmHg diastolic.
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 CitedInorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.
Inorganic nitrate and beetroot juice supplementation significantly reduces systolic blood pressure in adults.
Meta-AnalysisVery Rigorous JournalHighly CitedHeart-targeted Prospective Dietary Intervention with Nutrient-dense, Portion-controlled Foods Improves Blood Pressure in Patients with Hypertension (P12-020-19).
Nutrient-dense, portion-controlled foods significantly lower blood pressure and improve quality of life in hypertensive patients after 8 weeks of dietary intervention.
Non-RCTVery 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 CitedEffect of dietary nitrate on blood pressure, endothelial function, and insulin sensitivity in type 2 diabetes.
Beetroot juice supplementation did not lower blood pressure, improve endothelial function, or improve insulin sensitivity in individuals with type 2 diabetes.
RCTHighly CitedIncreased potassium intake from fruit and vegetables or supplements does not lower blood pressure or improve vascular function in UK men and women with early hypertension: a randomised controlled trial
Increased potassium intake from fruit and vegetables or supplements does not lower blood pressure or improve vascular function in individuals with early stages of hypertension.
RCTVery Rigorous JournalHighly CitedDietary interventions in blood pressure lowering: current evidence in 2020.
Dietary interventions, such as the DASH diet and Mediterranean diet, can significantly lower blood pressure, with vegetarian and vegan diets also showing promise.
Literature Review