Hypertension Diet Plan: Eating Right To Lower Blood Pressure

Hypertension, or high blood pressure, is a common condition that can be managed with a heart-healthy diet. This includes eating fruits, vegetables, and whole grains, while limiting salt and saturated fat. The Dietary Approaches to Stop Hypertension (DASH) diet has been rated the number one 'Best Heart-Healthy Diet' and 'Best Diet for High Blood Pressure' in the 2025 Best Diets report from U.S. News & World Report.

Genetics and family history

It is difficult to say what causes high blood pressure, but genetics and family history are likely to be factors. Research suggests that when biological parents and grandparents have hypertension, there is a risk of the same condition occurring in their children and grandchildren. This risk is even greater when individuals in a family develop hypertension before the age of 55 years. According to the National Institutes of Health, a sedentary lifestyle, a diet that's particularly high in sodium and a diet low in fruits and vegetables can all play a role in raising blood pressure.

If an individual has a family history of hypertension, they should understand the risk factors for the condition and reduce them wherever possible. Doctors refer to risk factors that someone can change as modifiable. For example, even if you have inherited a gene that raises your hypertension risks, a lifestyle consisting of regular aerobic exercise, no smoking, and a low sodium diet could help offset the inherited risks.

Sedentary lifestyle

A sedentary lifestyle is one of the factors that can cause hypertension. This means that a person is not active enough and does not get enough exercise. According to the National Institutes of Health, a sedentary lifestyle can play a role in raising blood pressure.

It is important to note that genetics and family history also play a role in hypertension. However, a sedentary lifestyle is a modifiable risk factor, which means that it can be changed. By increasing physical activity and exercise, a person can help to lower their blood pressure and improve their heart health.

The recommended amount of exercise for adults is at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or swimming, or 75 minutes of vigorous-intensity aerobic activity, such as running or aerobic dancing, per week. Additionally, it is recommended that adults also do muscle-strengthening activities that work all major muscle groups on two or more days a week.

There are many ways to increase physical activity, such as taking the stairs instead of the elevator, walking or cycling to work or school instead of driving, or joining a sports team or fitness class. It is also important to find an activity that you enjoy, as this will make it easier to stick with it in the long run.

By making small changes to your daily routine and incorporating more physical activity, you can help to reduce the risk of hypertension and improve your overall health.

Sodium intake

It is important to note that while lowering sodium intake is beneficial for those with hypertension, extremely low sodium intake levels can also be detrimental to health. This is because sodium is an essential cation required for the action potential of all cells in the body. Therefore, it is recommended to reduce sodium intake to moderate amounts rather than aiming for extreme reductions.

The effects of sodium intake on blood pressure can vary between individuals. Mente et al. found that only patients with arterial hypertension had a high cardiovascular risk associated with high sodium intake, while this association was not observed in patients without hypertension. This highlights the importance of personalized dietary recommendations based on an individual's health status.

To reduce sodium intake, it is advisable to limit the amount of salt added during cooking and at the table. Additionally, processed and packaged foods tend to be high in sodium, so opting for fresh, whole foods can help lower sodium consumption.

By making conscious choices about sodium intake, individuals can play an active role in managing their blood pressure and overall cardiovascular health.

Fruit and vegetable intake

A diet low in fruits and vegetables can play a role in raising blood pressure. Therefore, it is important to increase your fruit and vegetable intake if you are looking to lower your blood pressure.

Fruits and vegetables are packed with essential vitamins and minerals that are beneficial for overall health. They are also a good source of dietary fibre, which can help to lower cholesterol levels and improve digestive health.

When it comes to hypertension, certain fruits and vegetables are particularly beneficial. These include leafy greens such as spinach and kale, which are rich in nitrates and help to relax blood vessels and improve blood flow. Berries, such as blueberries and raspberries, are also a good choice as they are high in antioxidants, which can help to reduce inflammation and improve blood vessel function.

Citrus fruits, such as oranges and lemons, are another good option as they are high in vitamin C, which has been shown to lower blood pressure. Potatoes, sweet potatoes and tomatoes are also beneficial as they are rich in potassium, which helps to balance out the negative effects of sodium on blood pressure.

It is recommended to aim for at least five servings of fruits and vegetables per day. However, the more the better, so try to include a variety of fruits and vegetables in your diet to help lower your blood pressure and improve your overall health.

Exercise

Aim to do at least 30 minutes of cardio exercise, such as a brisk walk, on most days of the week. This will help to improve your heart health and reduce your blood pressure. Cardio exercises are particularly beneficial for hypertension, as they get your heart pumping and improve your cardiovascular fitness.

If you're new to exercise, start with a gentle walk and gradually increase the pace and duration as you build up your fitness. You can also try other forms of cardio exercise, such as swimming, cycling, or jogging. If you're not sure where to start, consider consulting a doctor or personal trainer who can advise you on the best exercises for your individual needs and fitness level.

In addition to cardio, strength training can also be beneficial for hypertension. Strength training helps to build muscle, which can improve your overall health and reduce your risk of heart disease. Try to incorporate strength training exercises, such as bodyweight exercises, weight lifting, or resistance bands, into your routine a few times a week.

Finally, don't forget to make time for relaxation and stress relief. Stress can contribute to high blood pressure, so finding ways to manage it is important. Try incorporating activities such as yoga, meditation, or deep breathing exercises into your routine to help reduce stress and lower your blood pressure.

Frequently asked questions