High blood pressure (hypertension) increases our risk of cardiovascular disease (including heart attack and stroke), kidney disease, vision loss and sexual dysfunction.
Based on data from the 2017–18 Australian Bureau of Statistics National Health Survey, about 1 in 3 Australians aged 18 and over (34%) have high blood pressure.
Lowering our blood pressure reduces cardiovascular disease and premature death. It is well established that changing our diet can help lower our blood pressure.
Here are my top dietary tips to help manage your blood pressure.
Tip #1: Reduce your salt intake!
There is a direct relationship between sodium (salt) intake and blood pressure. In 2015 it was estimated that about 21% of high blood pressure burden in Australia is due to a diet high in salt.
Most Australians consume double the amount of salt that is recommended for good health! Only 25% of the salt we consume comes from what we add to cooking and at the table. Most of the salt we consume comes from processed, packaged foods such as snack foods, cheese, crisps, processed meats, condiments and crackers. Try and limit your intake of processed and packaged foods. Limit the salt you add to your food and replace with herbs and spices.
Tip #2: Aim for a healthy weight
All major blood pressure guidelines recommend losing weight if you are overweight. Studies prove that reducing body weight reduces blood pressure (although the extent of the reduction varies between individuals).
Tip #3: Eat more fruit and vegetables
While sodium increases out blood pressure, nutrients such as potassium, magnesium and fibre may help reduce blood pressure. Potassium is thought to relax the walls of our blood vessels.
Research has shown that increasing your potassium intake significantly reduces blood pressure. Fruits and vegetables are high in potassium, magnesium and fibre AND they are low in sodium. Most Australians do not consume the recommended amount of fruit and vegetables. Aim for 2 serves of fruit per day and 5 serves of vegetables. (Note that some people with kidney disease may need to limit their potassium intake)
Tip #4: Limit your intake of processed foods
The further a removed a food gets from it's original state, the less healthy it tends to be. Processed foods include sweetened drinks, sweet and savoury packaged foods, chocolate, confectionary, cakes, pizzas, pies and processed meat. These foods are typically high in salt, sugar and fat. A major 2022 study found that the more processed foods you consume, the higher your blood pressure tends to be. Try and limit your intake of processed food.
Tip#5: Consider adopting a plant-based diet
A recent study looked at seven (7) different plant-based diets and their effect on blood pressure. The researches looked at the DASH (dietary approaches to stop hypertension) diet, Mediterranean diet, Vegan diet, lacto-ovo vegetarian diet, Nordic diet, high fibre diet and high fruit and vegetable diet.
Image source: https://www.loveandlemons.com/buddha-bowl-recipe/
All of the plant-based diets were associated with lower blood pressure or lower prevalence of hypertension compared with those eating an omnivorous diet.
In short:
There is good evidence that changing your diet can help reduce your blood pressure. Start by reducing your intake of salt and processed foods and increasing your intake of whole, plant based foods such as fruit, vegetables, wholegrains, nuts, seeds and legumes. Try and achieve a healthy weight.
Talk to Linda if you would like to optimise your diet to help manage your blood pressure.
References
Aburto NJ. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013 Apr 3;346:f1378.
Australian Institute of Health and Welfare. (2019). High blood pressure .
Barbosa SS, A Systematic Review on Processed/Ultra-Processed Foods and Arterial Hypertension in Adults and Older People. Nutrients. 2022 Mar 13;14(6):1215.
Bundy JD, Systolic Blood Pressure Reduction and Risk of Cardiovascular Disease and Mortality: A Systematic Review and Network Meta-analysis. JAMA Cardiol. 2017 Jul 1;2(7):775-781
Gibbs J, The effect of plant-based dietary patterns on blood pressure: a systematic review and meta-analysis of controlled intervention trials. J Hypertens. 2021 Jan;39(1):23-37..
He FJ, Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. BMJ. 2013 Apr 3;346:f1325
Siebenhofer A, Long-term effects of weight-reducing diets in hypertensive patients. Cochrane Database Syst Rev. 2011 Sep 7;(9):
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