What’s the Best Diet for High Blood Pressure?

The most recommended diets for lowering blood pressure are:

• The DASH Diet (Dietary Approaches to Stop Hypertension)

• The Mediterranean Diet

1. DASH Diet

Doctors and scientists created the DASH diet just for helping people with high blood pressure. Here’s what it includes:

• Lots of vegetables and fruits

• Whole grains (like oatmeal and brown rice)

• Lean meat, chicken, or fish

• Beans, nuts, and seeds

• Low-fat dairy (like skim milk and yogurt)

It limits:

• Salt and salty foods (like chips and canned soups)

• Sweets, soda, and sugary treats

• Fatty red meat and full-fat dairy

What does the research say?

• A review of 17 clinical trials showed people who followed the DASH diet saw their top blood pressure number drop by almost 7 points and their bottom number by 3½ points (that’s good for your heart!).

• Another study found that people with stage 1 high blood pressure (140–159/90 mmHg) who ate the DASH diet lowered their numbers by 11 points—just as much as some medicines.

• If you add exercise and lose weight too, blood pressure improves even more.

2. Mediterranean Diet

This diet comes from what people in countries by the Mediterranean Sea eat. It includes:

• Lots of vegetables, fruits, beans, and whole grains

• Olive oil (instead of butter or margarine)

• Fish and seafood a few times a week

• A little bit of dairy, eggs, and poultry

• Nuts and seeds

It keeps red meats and processed foods very low.

What does the research say?

• A 20-year study showed that people who ate the Mediterranean diet well had less than a 9% chance of getting high blood pressure, compared to 35% for people who didn’t.

• Other research shows that sticking to this diet lowers blood pressure and helps your heart stay healthy.

Quick Diet Tips for Lowering Blood Pressure

• Fill half your plate with fruits and vegetables.

• Use spices, lemon, and herbs to flavor food instead of salt.

• Pick whole grains over white bread or pasta.

• Switch from butter to olive oil.

• Eat more beans, nuts, and fish.

• Drink lots of water—skip the soda.

Call to Action

1. Ready to feel better? Book a nutrition consult with our 5-star clinic and get a DASH or Mediterranean plan made just for you!

2. Click here to schedule your first appointment: Book Now

3. Call us today if you have questions—our caring experts are here to help you take the first step toward a healthier heart!

Eating right can help lower your blood pressure and protect your heart. Let us guide you toward to success!