Changing your diet to reduce blood pressure

This paper studied the effect of different diets on blood pressure. They concluded that the DASH diet, which is rich in fruits, vegetables, and low fat or non-fat dairy, led to the largest decrease in blood pressure. 

High blood pressure increases the risk of heart disease. Current guidelines recommend lifestyle changes as the initial treatment for those who have slightly elevated blood pressure and in combination with medication in those who already have high blood pressure. However, it is not very clear which diet is best at lowering blood pressure.

This review analyzed the combined data from 24 studies. Systolic blood pressure (pressure when heart beats) and diastolic blood pressure (pressure when heart rests) were measured. The average starting systolic blood was 136.2 mmHg. The average starting diastolic blood pressure was 85.7 mmHg.

Overall, the combined effect of diet reduced systolic blood pressure by 3.07 mmHg and diastolic blood pressure by 1.81 mmHg.

The effect of the particular type of diet was studied. The largest decrease in blood pressure was seen with the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet consists of low sodium, high potassium, and low-fat food. 4 trials showed that systolic blood pressure decreased by 7.62 mmHg and diastolic blood pressure decreased by 4.22 mmHg.

Mediterranean diets had no statistically significant effect on systolic blood pressure. Low-salt diets led to a decrease in systolic blood pressure of 2.06 mmHg and diastolic blood pressure of 1.30 mmHg. In the low salt, high potassium diet, systolic blood pressure decreased by 3.14 mmHg and diastolic blood pressure decreased by 2.01 mmHg. In a low-salt, low-calorie diet, systolic blood pressure decreased by 2.38 mmHg and diastolic blood pressure decreased by 1.33 mmHg. Among 11 trials of a low-calorie diets, systolic blood pressure decreased by 3.18 mmHg and diastolic blood pressure by 1.28 mmHg. 

The authors concluded that the DASH diet may be most appropriate initial recommendation for lifestyle change, but weight loss and other factors are important as well.   

Discuss lifestyle changes and appropriate diets with your doctor.