Foods to reduce blood pressure
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Foods to Reduce Blood Pressure
Hypertension, or high blood pressure, is a significant risk factor for cardiovascular diseases, stroke, and kidney disease. Dietary modifications can play a crucial role in managing and reducing blood pressure. This article synthesizes findings from multiple studies on specific foods and dietary patterns that have been shown to lower blood pressure.
Dietary Patterns for Blood Pressure Reduction
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is one of the most well-researched dietary patterns for lowering blood pressure. It emphasizes the consumption of fruits, vegetables, low-fat dairy products, whole grains, poultry, and fish, while limiting red meat and sweets. Studies have shown that the DASH diet can significantly reduce both systolic and diastolic blood pressure. For instance, one study found that the DASH diet reduced systolic blood pressure by about 5.5 mm Hg and diastolic blood pressure by about 3.0 mm Hg compared to a typical U.S. diet .
Mediterranean Diet
The Mediterranean diet, which includes high consumption of 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, processed meat, and poultry. 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 effects .
Nordic Diet
Similar to the Mediterranean diet, the Nordic diet is rich in fruits, vegetables, whole grains, legumes, seeds, nuts, fish, and dairy, and low in meat, sweets, and alcohol. This diet has been shown to significantly lower systolic and diastolic blood pressure by 4.26 mm Hg and 2.38 mm Hg, respectively.
Specific Foods for Blood Pressure Reduction
Dark Chocolate and Cocoa
Dark chocolate and flavanol-rich cocoa products have been studied for their potential to reduce blood pressure. A meta-analysis found that these products can significantly lower systolic blood pressure by 3.2 mm Hg and diastolic blood pressure by 2.0 mm Hg, particularly in hypertensive or prehypertensive individuals.
Whole-Grain Foods
Consuming whole-grain foods, such as wheat and oats, has been shown to reduce systolic blood pressure by 6 mm Hg and pulse pressure by 3 mm Hg. This reduction in blood pressure can significantly decrease the risk of coronary artery disease and stroke.
Low-Sodium, High-Potassium Diet
A diet low in sodium and high in potassium, rich in fruits and vegetables, has been found to lower blood pressure more effectively than a diet high in calcium and low-fat dairy foods. This dietary pattern resulted in a greater fall in both systolic and diastolic blood pressure.
Beetroot Juice and Inorganic Nitrate
Beetroot juice and other foods high in inorganic nitrate have been associated with significant reductions in systolic blood pressure. A systematic review and meta-analysis found that inorganic nitrate and beetroot juice supplementation reduced systolic blood pressure by 4.4 mm Hg.
Conclusion
Incorporating specific dietary patterns and foods into one's diet can significantly reduce blood pressure. The DASH diet, Mediterranean diet, and Nordic diet are particularly effective, as are specific foods like dark chocolate, whole grains, and beetroot juice. Reducing sodium intake and increasing potassium intake through a diet rich in fruits and vegetables also plays a crucial role in managing blood pressure. These dietary changes offer a practical and effective approach to preventing and treating hypertension.
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