How Does Diet Affect Blood Pressure? What to Avoid & What to Eat
Hypertension, or high blood pressure, is known to be one of the leading causes of cardiovascular disease (CVD) and death.1,2 Modifiable risk factors such as eating patterns are known to play a significant role in either the prevention or the development of hypertension and CVD.1,2,5 So what foods should you avoid and what foods should you eat?
What Should I Avoid?
Unhealthy eating patterns consisting of high sodium intake, low potassium intake, high saturated and trans-fat intake, and high alcohol consumption and lack of physical activity can contribute to the development of hypertension and CVD.1,2,5
Avoid Excess Salt – Sodium, commonly known as “salt” (usually in the form of sodium chloride), is an essential part of diet and necessary for the normal functioning and health of the body.6 However, sodium can have various negative health effects when consumed in excess. Greater sodium intake is associated with higher blood pressure.7 Increased sodium consumption can lead to water retention, increased sympathetic nervous system activity, and increased stiffness of the arteries, which, among other changes, lead to increased blood pressure.8 Numerous studies have demonstrated that reduced sodium intake leads to lowered blood pressure, and in some cases, lower CVD risk.7 Furthermore, meta-analyses of prospective cohort studies have consistently found that higher salt intake was associated with increased risk of stroke, CVD, and fatal coronary (ie, artery-related) events.9,10
Avoid Sweets and Sugars – Sugars, or simple carbohydrates consisting of monosaccharides and disaccharides,11 are an important source of energy for the human body.12 However, consumed in their simplest form, sugars and sugar-sweetened beverages and foods can cause dramatic rises to blood glucose levels, and in the long-term, have detrimental effects on cardiometabolic health.13–15 Studies suggest that higher consumption of sugars and sugar-sweetened beverages and foods are associated with higher blood pressure and poorer cardiovascular health. Although the mechanisms are still being studied, excess consumption of sugar is shown to be associated with weight gain as well as increased sodium consumption, both linked to higher blood pressure. Foods and drinks that are high in sugar such as soft drinks, sweetened tea, alcohol, desserts and baked goods, table sugar, and various forms of syrups should be avoided for heart health.16–19
Avoid “Bad” Fats – Although fats are an essential part of human diet,20 there are certain types of fats you should avoid for heart health. For instance, saturated fat is a type of fat linked to negative effects on cardiovascular health.20 Studies have demonstrated that increased intake of saturated fatty acids is associated with increased low-density-lipoprotein (LDL) cholesterol levels – “the bad cholesterol” – and an increased risk of coronary heart disease (CHD). Similarly, trans fats can have detrimental effects on heart health. Most trans fats are artificially manufactured via the hydrogenation process so that liquid forms of fat can be converted to semi-solid or solid forms to be incorporated into commercial foods with increased shelf life. Studies have shown that increased intake of trans fats is associated with increased LDL cholesterol and triglyceride levels and decreased high-density lipoprotein (HDL) cholesterol – “the good cholesterol”. Observational studies have shown that reducing trans fat consumption is associated with decreased risk of CHD. Sources of saturated fat include high-fat meat, full-fat dairy products, butter, coconut oil, and palm oil.21 Sources of trans fat include processed foods (eg, cookies, chips, cakes), fast foods (eg, French fries), margarines, and shortening.20,22
What Should I Eat?
On the other hand, diets that are low in sodium, sweets and sugars, saturated fat, trans fat, cholesterol, and red meats are known to be beneficial in controlling blood pressure and lowering the risk of CVD.1,2,5 A heart-healthy diet such as the DASH (Dietary Approach to Stop Hypertension) diet is characterized by a high intake of fruits, vegetables, whole grains, fat-free or low-fat dairy products, poultry, fish, nuts, beans, and seeds.23
Eat Fruits and Vegetables – Fruits and vegetables are rich sources of natural dietary fibers as well as micronutrients associated with lowering blood pressure.24 Studies have consistently demonstrated that higher fruit and vegetable consumption is associated with lower risk of hypertension.25–28 Fruits and vegetables are high in dietary fibers, known to improve glucose metabolism as well as help with weight control.25,29 Additionally, they are rich in potassium and magnesium which help regulate vascular function and are associated with lowered blood pressure.25 To promote a heart-healthy eating pattern, add servings of vegetables and fruits to each meal until you can consume approximately 5 servings of each a day.23
Eat “Good” Fats – Unlike saturated and trans fats that are bad for heart health, monounsaturated and polyunsaturated fats are known as healthy types of fat.20 They are found richly in various oily fish, nuts, and seeds.21,22,30 Various trials have shown that increased intake of monounsaturated fat may be associated with lowered risk of CHD and lower levels of LDL cholesterol.20,31 Additionally, Omega-3 and Omega-6 fatty acids are the two most commonly known polyunsaturated fats associated with health benefits. The consumption of polyunsaturated fats has been linked to improved cardiovascular health and decreased risk of other chronic diseases (eg, inflammatory-related diseases, dementia, cancer). Various studies that replaced saturated fats with polyunsaturated fats saw reduced incidence of cardiovascular disease.30,32,33 Oily fish such as tuna, salmon, and sardines are known to be rich sources of both protein and polyunsaturated fat.21,22,30 Nuts and seeds such as almonds, peanuts, cashews, hazelnuts, pecans, walnuts, and sunflower seeds are known to be healthy sources of both monounsaturated and polyunsaturated fats.21,22,30
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The content of this article is intended to provide a general information and knowledge on the subject matter. The views expressed in newsletters, articles, and blogs in the i-SENS USA website are not necessarily those of i-SENS Incorporated, i-SENS USA Incorporated or our publishers. Medical or nutritional information on i-SENS USA website is not intended to replace professional medical advice – you should always consult a specialist with any questions about your specific circumstances.
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