Diet directly affects blood pressure. In most people, sodium reduction reduces blood pressure,[1] and so does increasing potassium intake,[2] whereas alcohol seems to increase blood pressure.[3] A sodium intake of <1,500 mg/day is ideal for people with high blood pressure, but reducing sodium intake by 1,000 mg/day is a good starting point.
The most effective diet for reducing blood pressure is the Dietary Approaches to Stop Hypertension (DASH) diet, which is rich in fruits, vegetables, whole grains, nuts, legumes, and low-fat dairy products and is greatly reduced in added sugar and saturated fat.[4]
References
- ^Niels Graudal, Thorbjørn Hubeck-Graudal, Gesche Jürgens, Rod S TaylorDose-response relation between dietary sodium and blood pressure: a meta-regression analysis of 133 randomized controlled trialsAm J Clin Nutr.(2019 May 1)
- ^Geleijnse JM, Kok FJ, Grobbee DEBlood pressure response to changes in sodium and potassium intake: a metaregression analysis of randomised trials.J Hum Hypertens.(2003-Jul)
- ^Whelton PK, Carey RM, Aronow WS, Casey DE, Collins KJ, Dennison Himmelfarb C, DePalma SM, Gidding S, Jamerson KA, Jones DW, MacLaughlin EJ, Muntner P, Ovbiagele B, Smith SC, Spencer CC, Stafford RS, Taler SJ, Thomas RJ, Williams KA, Williamson JD, Wright JT2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines.Circulation.(2018-10-23)
- ^Carey RM, Muntner P, Bosworth HB, Whelton PKPrevention and Control of Hypertension: JACC Health Promotion Series.J Am Coll Cardiol.(2018-09-11)