High blood pressure, or hypertension, is a common condition that significantly increases the risk of heart disease, stroke, and other cardiovascular problems.
Alongside medication and lifestyle changes, diet plays a crucial role in preventing and managing elevated blood pressure.
This review examines major dietary approaches shown by research to help lower blood pressure.
Dash diet
The DASH diet is one of the most extensively studied eating plans specifically designed to reduce high blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting sodium, added sugars, and saturated fats.
Numerous clinical trials have demonstrated that the DASH diet can significantly lower both systolic and diastolic blood pressure. Its effectiveness is attributed to high levels of potassium, calcium, magnesium, and fiber—nutrient combinations known to support healthy blood vessel function and fluid balance.
Mediterranean diet
The Mediterranean diet is another well-researched dietary pattern associated with improved cardiovascular health. It focuses on whole foods such as fruits, vegetables, whole grains, legumes, fish, nuts, and olive oil as the primary fat source.
Studies indicate that adherence to this diet is linked to lower blood pressure and reduced risk of developing hypertension. Its benefits are thought to stem from high levels of antioxidants, polyphenols, and monounsaturated fats, which help reduce inflammation and improve vascular function.
Sodium restriction
Reducing sodium intake remains a cornerstone strategy for controlling high blood pressure. Excess sodium can cause the body to retain fluid, increasing pressure on blood vessel walls.
Research consistently shows that lowering sodium intake reduces blood pressure, particularly in people already diagnosed with hypertension. Current health guidelines recommend limiting sodium consumption to less than 2,300 milligrams per day, with a further reduction to about 1,500 milligrams for individuals with hypertension, diabetes, or kidney disease.
Potassium-rich diet
Increasing dietary potassium is another effective approach. Potassium helps counteract sodium’s effects by promoting the relaxation of blood vessel walls and enhancing sodium excretion through urine.
Potassium-rich foods include fruits such as bananas and oranges, vegetables like leafy greens and sweet potatoes, and legumes. Studies have found that higher potassium intake is associated with lower blood pressure and reduced risk of hypertension.
Mind diet
The MIND diet combines elements of the DASH and Mediterranean diets with a focus on brain-healthy foods. Although originally developed to support cognitive health, it may also benefit blood pressure control.
The diet emphasizes green leafy vegetables, berries, whole grains, nuts, olive oil, and fish. While more targeted research is needed, its nutrient-dense composition suggests potential advantages for cardiovascular and blood pressure health.
Dietary interventions play a vital role in lowering high blood pressure and reducing cardiovascular risk. The DASH diet has the strongest evidence for effectiveness, while the Mediterranean and MIND diets also show promising benefits. Sodium reduction and increased potassium intake provide additional support for blood pressure control.
Dietary changes should be tailored to individual health needs and preferences, ideally with guidance from a healthcare professional or registered dietitian. For best results, nutritional strategies should be combined with other lifestyle measures such as regular physical activity, maintaining a healthy weight, and managing stress.
By adopting evidence-based dietary approaches, individuals can take meaningful steps toward controlling blood pressure and improving long-term heart health.
