Plant-Based Diets: Effective For Lowering Blood Pressure?

A plant-based diet may help lower blood pressure. Research has shown that certain foods — such as fruits, vegetables, nuts, and oily fish — can help lower blood pressure. Combining these foods in the diet may lead to long-term health benefits.

- Citrus fruits, such as oranges and kiwis

- Vegetables, for instance, green leafy vegetables and beets

- Nuts, for example, pistachios and walnuts

- Oily fish, such as mackerel

- Spices, such as cinnamon

1. Citrus fruits

Citrus fruits are a great source of vitamins, minerals, and plant compounds, which can help to keep your heart healthy by reducing risk factors for heart disease, such as high blood pressure.

Citrus fruits include:

• Oranges
• Grapefruits
• Lemons

Drinking orange and grapefruit juice may help reduce blood pressure. However, grapefruit and grapefruit juice can interfere with common medications for lowering blood pressure, so consult a healthcare professional before adding this fruit to your diet.

A 2021 study reviewed the last 10 years of information on fruit and management of high blood pressure. The researchers found that eating roughly 530 to 600 grams of fruit per day (about four oranges) was beneficial for blood pressure management. Researchers have linked citrus fruits, in particular, with a lower possibility of high blood pressure.

A 2023 study found that the possibility of high blood pressure went down by 10% for roughly every 100 grams of carrots (about 1 cup of grated raw carrots) eaten daily.

A 2022 study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2.7 mm Hg lower systolic blood pressure than the group not eating kiwifruit.

A 2020 review of studies found that due to the nutrients and plant-based compounds in olive oil, such as the omega-9 fat oleic acid and antioxidant polyphenols, it can be a beneficial part of a diet that aims to lower blood pressure.

A 2022 study looked at 71 studies and health information from 4,973 people to determine the relationship between omega-3 fats from the diet or supplements and blood pressure. The largest benefit for lowering blood pressure occurred with a daily amount between 2 to 3 grams of omega-3 fats (about a 3.5-ounce serving of salmon).

A 2022 study found that among females with high sodium levels from their diet, every 1-gram increase in daily potassium from the diet was linked with a 2.4 mm Hg lower systolic blood pressure.

Salmon and other fatty fish

A randomised controlled trial found that moderate consumption of fatty fish reduced diastolic blood pressure in overweight and obese European young adults. The study involved 324 participants from Iceland, Spain, and Ireland, who were randomised to one of four energy-restricted diets: salmon, cod, fish oil capsules, or a control group. The results showed that participants in the salmon group had a significant decrease in diastolic blood pressure compared to the cod group.

Another study, the PREDIMED trial, found that a Mediterranean diet supplemented with mixed nuts, which included fatty fish, was associated with lower blood pressure values. The Mediterranean diet is characterised by a high consumption of plant-based foods, such as fruits, vegetables, legumes, grains, nuts, and olive oil, as well as a moderate intake of fatty fish.

In addition to fatty fish, plant-based diets have also been found to play a role in reducing blood pressure. A systematic review of recent evidence concluded that plant-based diets are associated with lower blood pressure and improved health outcomes, particularly for the cardiovascular system, when compared to animal-based diets.

Therefore, incorporating salmon and other fatty fish into a predominantly plant-based diet may be a beneficial approach to help decrease blood pressure.

Leafy greens

Examples of leafy greens include:

• Spinach
• Swiss chard
• Kale

To consume a daily dose of green vegetables, a person can:

• Stir spinach into curries and stews
• Sauté Swiss chard with garlic as a side dish
• Bake a batch of kale chips

A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens.

Nuts and seeds

Research has shown that eating nuts and seeds is linked to lower blood pressure. However, the evidence is mixed in clinical studies, and scientists believe that the conflicting results could be because the studies involving nuts or seeds and blood pressure measurements might be too short to identify any potential effects on lowering blood pressure.

A 2022 cross-sectional study suggests that moderate nut consumption, 55–100 g daily, may help manage hypertension in children. A 2019 study suggests that regular walnut consumption reduces systolic blood pressure in older adults with isolated systolic hypertension.

A serve of nuts or seeds is 30 g, or a small handful.

Legumes

• Beans
• Peas
• Lentils
• Chickpeas
• Soybeans

Frequently asked questions