Foods that lower high blood pressure
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Foods That Lower High Blood Pressure
High blood pressure, or hypertension, is a significant risk factor for cardiovascular diseases, stroke, and kidney disease. Dietary modifications can play a crucial role in managing and reducing high blood pressure. This article synthesizes research findings on various foods and dietary patterns that have been shown to lower blood pressure effectively.
DASH Diet: Emphasizing Fruits, Vegetables, and Low-Fat Dairy
The Dietary Approaches to Stop Hypertension (DASH) diet is well-documented for its blood pressure-lowering effects. This diet emphasizes the consumption of fruits, vegetables, low-fat dairy foods, whole grains, poultry, and fish, while limiting red meat and sweets. Studies have shown that individuals following the DASH diet experienced significant reductions in both systolic and diastolic blood pressure compared to those on a typical U.S. diet2. The DASH-Sodium trial further demonstrated that reducing salt intake in conjunction with the DASH diet led to even greater reductions in blood pressure, particularly in African Americans, older adults, and those with pre-existing hypertension2.
Low-Sodium, High-Potassium Diets
Diets low in sodium and high in potassium have been shown to be particularly effective in lowering blood pressure. One study compared a low-sodium, high-potassium diet rich in fruits and vegetables (LNAHK) with a high-calcium diet rich in low-fat dairy foods (HC) and found that the LNAHK diet resulted in a greater reduction in both systolic and diastolic blood pressure1. Another study on Japanese men confirmed that low-sodium, high-potassium processed foods significantly reduced systolic blood pressure6.
Mediterranean Diet: Whole Grains, Vegetables, and Olive Oil
The Mediterranean diet, which includes whole grains, vegetables, fruits, nuts, and extra virgin olive oil, has also been associated with lower blood pressure. This diet limits the intake of red meat and processed foods. Research indicates that the Mediterranean diet can reduce blood pressure in both hypertensive and healthy individuals, although more studies are needed to fully understand the extent of its effects8.
Soybean Protein
Soybean protein has been identified as another effective dietary component for lowering blood pressure. A randomized controlled trial in China found that daily consumption of soybean protein significantly reduced both systolic and diastolic blood pressure in individuals with high-normal or mildly elevated blood pressure4. This suggests that incorporating soybean protein into the diet could be beneficial for blood pressure management.
Nutrient-Dense, Portion-Controlled Foods
A study involving nutrient-dense, portion-controlled foods showed promising results in reducing blood pressure. Participants who consumed these foods for eight weeks experienced significant decreases in both systolic and diastolic blood pressure, along with weight loss and improved quality of life indicators5. These foods were rich in essential nutrients, including potassium, and low in added sugars and saturated fats.
Plant-Based Diets
Plant-based diets (PBDs), which include vegetarian and vegan diets, have also been shown to lower blood pressure. A meta-analysis of controlled clinical trials found that various plant-based dietary patterns, including the DASH, Mediterranean, and Nordic diets, were associated with significant reductions in both systolic and diastolic blood pressure10. These diets are typically high in fruits, vegetables, whole grains, legumes, nuts, and seeds, and low in animal products.
Conclusion
In summary, several dietary patterns and specific foods have been shown to effectively lower high blood pressure. The DASH diet, low-sodium and high-potassium diets, the Mediterranean diet, soybean protein, nutrient-dense portion-controlled foods, and plant-based diets all contribute to blood pressure reduction. Incorporating these dietary changes can be a powerful strategy for managing hypertension and improving overall cardiovascular health.
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Most relevant research papers on this topic
Blood 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.
RCTSpecial Diets Decrease Blood Pressure
The DASH diet and consuming less salt both decrease blood pressure, with the largest decrease observed in African Americans, those over 45, and those with high blood pressure.
RCTDietary 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 CitedEffect of Soybean Protein on Blood Pressure: A Randomized, Controlled Trial
Soybean protein supplementation may help lower blood pressure in individuals with prehypertension or stage 1 hypertension.
RCT
Large Human TrialHighly 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 JournalFeasibility of Low-Sodium, High-Potassium Processed Foods and Their Effect on Blood Pressure in Free-Living Japanese Men: A Randomized, Double-Blind Controlled Trial
New low-sodium, high-potassium processed foods containing poly--glutamic acid may be feasible and effective in lowering blood pressure in free-living Japanese men without using antihypertensives.
RCTVery Rigorous JournalAnti-hypertensive nutraceuticals and functional foods.
Nutraceuticals and functional foods, such as the DASH diet and L-arginine, show potential in lowering blood pressure and reducing cardiovascular risk in prehypertensive patients.
Literature ReviewHighly 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 CitedThe effect of plant-based dietary patterns on blood pressure: a systematic review and meta-analysis of controlled intervention trials
Plant-based diets with limited animal products lower both systolic and diastolic blood pressure, regardless of sex or BMI.
Meta-AnalysisVery Rigorous JournalHighly Cited