Leena Watts
Diet is a key factor in managing blood pressure. Eating plans such as the DASH (Dietary Approaches to Stop Hypertension) diet are proven to help lower blood pressure. The DASH diet is rich in nutrients and fibre, with higher levels of potassium, calcium, and magnesium, and lower sodium (salt) levels than the typical American diet. The effects of the DASH diet are often seen within a few weeks. It is recommended to limit sodium to no more than 2,300 mg per day, with 1,500 mg being an even more effective goal. In addition to the DASH diet, other dietary changes can be made to help manage blood pressure, such as reducing saturated fat intake, choosing whole grains, and eating more fruits and vegetables.
| Characteristics | Values |
|---|---|
| Diet | A heart-healthy diet can help manage blood pressure. |
| The DASH diet (Dietary Approaches to Stop Hypertension) is proven to help lower blood pressure. | |
| The DASH diet is rich in nutrients and fiber, and includes foods with higher potassium, calcium, and magnesium, and lower sodium (salt) than the typical American diet. | |
| The BHF recommends eating fruits, vegetables, and wholegrains while avoiding salty, sugary treats and alcohol to keep hypertension in check. | |
| Eating more fiber has been linked to a lower risk of heart and circulatory diseases. | |
| Low-fat dairy products are beneficial for lowering systolic blood pressure. | |
| Choose monounsaturated oils, such as olive or canola oil. | |
| Limit sodium to no more than 2,300 mg a day (1,500 mg a day is a more effective goal). | |
| Limit saturated fat to no more than 6% of daily calories and total fat to 27% of daily calories. | |
| Limit carbohydrates to 55% of daily calories and dietary cholesterol to 150 mg. | |
| Try to get at least 30 grams of daily fiber. | |
| We should have no more than 6g of salt a day. |
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What You'll Learn
The DASH diet
Diet can indeed affect blood pressure. Eating a heart-healthy diet is important to help manage your blood pressure and reduce the risk of heart attack, stroke, and other health threats. The DASH (Dietary Approaches to Stop Hypertension) eating plan is a flexible and balanced diet that is proven to help manage blood pressure and create a heart-healthy eating style for life. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025.
The DASH eating plan is easy to follow, varied, and delicious. It requires no special foods and instead provides daily and weekly nutritional goals. The number of servings you should have each day depends on your daily calorie needs. For a 2,000-calorie-a-day diet, the plan recommends the following:
- Eat plenty of vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, and vegetable oils.
- Limit fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, and sodium intake.
- Avoid foods that are high in saturated fat, such as tropical oils (coconut, palm kernel, and palm oils).
To make it easier to follow the DASH plan, consider the following:
- Canned, dried, or frozen fruits and vegetables, which are just as nutritious as fresh ones and don't spoil as easily.
- Low-sodium, reduced-sodium, or no-salt-added canned vegetables.
- Frozen vegetables that aren't seasoned or in sauces.
- Canned fruit in water, with its own juice, or light syrup.
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Salt and sodium intake
The link between salt and sodium intake and blood pressure is well-established. The World Health Organization recommends that the general population limit sodium intake to 2.0 g per day, equivalent to 5.0 g of salt. This is significantly less than the average American's daily consumption of 1½ teaspoons of salt, which is 50% more than recommended.
High sodium intake is closely linked to high blood pressure, with a prolonged reduction in salt intake leading to a decrease in blood pressure for both hypertensive and normotensive individuals. This is due to the impact of high sodium intake on water retention, an increase in systemic peripheral resistance, and alterations in endothelial function, among other factors. The relationship between sodium intake and hypertension is widely recognized and supported by several studies.
However, it is important to note that individuals respond differently to sodium intake. About a third of healthy people and 60% of people with high blood pressure are salt-sensitive, experiencing a rise in blood pressure of 5 points or more when switching from a low-salt to a high-salt diet. On the other hand, about one in 10 people have inverse salt sensitivity, where their blood pressure increases when they consume less salt.
The genetic basis for these differences is an active area of research, with 18 known genetic variants associated with salt sensitivity and blood pressure. For example, the striatin variant, which causes different issues in men and women, has been linked to salt sensitivity. Understanding these genetic differences may improve the treatment of high blood pressure, as certain drugs may be more effective for individuals with specific genetic variants.
To control sodium intake, it is important to read food labels and be aware that most sodium in diets comes from processed foods such as tomato sauce, soups, condiments, canned foods, and prepared mixes. Additionally, kosher salt and sea salt contain the same amount of sodium as table salt. By being mindful of sodium intake, individuals can help manage their blood pressure and reduce the risk of cardiovascular disease.
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Fibre and wholegrains
According to research published in the Journal of Nutrition, the fibre found in whole grains may help support healthy weight management. This can positively impact blood pressure, as obesity can put extra strain on the heart, increasing the risk of high blood pressure.
A study on insoluble fibre (found in whole wheat and brown rice) and soluble fibre (found in barley) in a whole-grain diet showed that systolic pressure was lower after the wheat/rice diet, and diastolic and mean arterial pressures were reduced by all whole-grain diets. The American College of Cardiology and the European Society of Cardiology have also emphasised the importance of whole grains in lowering high blood pressure.
The well-respected Dietary Approaches to Stop Hypertension (DASH) diet, which is widely recommended for people who need to reduce their blood pressure, also includes whole grains as a source of micronutrients. The DASH diet focuses on healthy food sources and is proven to help lower blood pressure.
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Sugar and fat
Added sugars, which are not naturally occurring in foods, are often included in processed foods to increase flavor and extend shelf life. Sucrose and high-fructose corn syrup are common added sugars. Excess consumption of these sugars can lead to weight gain, insulin resistance, and obesity, which are linked to diabetes and other illnesses in which high blood pressure is common. Obesity is a known risk factor for cardiovascular disease, including high blood pressure, and the risk is even greater for Black people diagnosed with obesity.
Sugar can also affect blood pressure indirectly by overloading the liver, which metabolizes sugar and converts dietary carbohydrates to fat. This can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes and, in turn, heart disease. Sugar can also cause chronic inflammation, which is another pathological pathway to heart disease.
In addition to sugar, fat intake is also associated with blood pressure. Saturated and trans fats, which are commonly found in comfort foods, can cause problems with heart health. A diet high in fat can lead to dyslipidemia, which is associated with high blood pressure.
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Alcohol consumption
The impact of alcohol on blood pressure depends on the dosage and time elapsed since consumption. Low-dose alcohol ( <14g) does not affect blood pressure but increases heart rate. A moderate dose of alcohol (14-28g) decreases systolic and diastolic blood pressure within six hours, with a corresponding heart rate increase. After 12 hours, the blood pressure increases, and this effect is more pronounced with high-dose alcohol consumption.
The recommended alcohol limit for managing blood pressure is two drinks per day for men and one drink per day for women. These guidelines are provided by the American Heart Association. It is important to note that alcohol consistently increases heart rate within 24 hours of consumption, regardless of dosage.
If you struggle with cutting down on alcohol, it is advisable to seek help from a healthcare professional.
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Frequently asked questions
Eating a healthy diet is important to help manage your blood pressure and reduce your risk of heart attack, stroke and other health threats. A diet that is high in salt, fat and sugar can increase your blood pressure.
You should avoid foods that are high in salt and saturated fat. This includes processed meats like ham, bacon and sausages, as well as staples like bread and breakfast cereals.
Yes, the DASH diet (Dietary Approaches to Stop Hypertension) is a proven way to help control high blood pressure. The diet is rich in nutrients and fibre, and includes foods that are higher in potassium, calcium and magnesium.
