High blood pressure (HBP), or hypertension, affects nearly half of US adults. It happens when the force of your blood pushing against the walls of your blood vessels is too high. High blood pressure can lead to other serious problems such as heart attack and stroke. But here’s something you might not know—your diet plays a huge role in managing it. The Mediterranean diet, rich in delicious and heart-healthy foods, has been shown to be incredibly beneficial for lowering blood pressure. Let’s dive into why!
What's on the Mediterranean Plate?
The Mediterranean diet isn’t about strict rules; it’s a lifestyle centered around whole, unprocessed foods. Here’s a glimpse of the typical ingredients and their superpowers:
- Olive Oil – Liquid Gold for Your Heart:
- Rich in monounsaturated fats, which help to lower “bad” LDL cholesterol and raise “good” HDL cholesterol.1
- Contains antioxidants that reduce inflammation and improve blood vessel function.2
- These factors contribute to lower blood pressure.
- Fruits and Vegetables – A Colorful Array of Nutrients:
- Packed with potassium, which helps to balance sodium levels and lower blood pressure.3
- High in fiber, which supports healthy blood vessels and lowers blood pressure.4
- Fruits and vegetables are excellent sources of antioxidants! Antioxidants protect against oxidative stress, a contributor to HBP.
- Whole Grains – Fiber-Rich Goodness:
- Provide sustained energy and promote healthy digestion.
- Fiber helps regulate blood sugar and lowers blood pressure.4
- Examples include brown rice, quinoa, and whole-wheat bread.
- Fish – Omega-3 Powerhouse:
- Rich in omega-3 fatty acids, which reduce triglycerides, lower blood pressure, and reduce the risk of blood clots.5
- Examples include salmon, tuna, and sardines.
- Nuts and Seeds – Little Bites, Big Benefits:
- Good sources of healthy fats, fiber, and magnesium, all of which contribute to lower blood pressure.6
- Examples include almonds, walnuts, and chia seeds.
- Legumes – Plant-Based Protein:
- High in fiber, potassium, and magnesium, supporting healthy blood pressure.7
- Examples include lentils, chickpeas, and beans.
- Herbs and Spices – Flavor Without Salt:
- Replace salt with flavorful herbs and spices, reducing sodium intake, which is crucial for lowering blood pressure.
- Many herbs also contain beneficial antioxidants
How Mediterranean Food Lowers Blood Pressure
The Mediterranean diet’s impact on blood pressure comes from a combination of factors:
- Reduced Sodium Intake: Emphasizing whole foods naturally lowers sodium consumption.
- Increased Potassium Intake: Fruits, vegetables, and legumes provide ample potassium, balancing sodium effects.
- Healthy Fats: Olive oil and omega-3s improve blood vessel function and lower cholesterol.
- Fiber Power: Fiber helps regulate blood sugar and blood pressure.
- Antioxidant Protection: Rich in antioxidants, the diet combats oxidative stress, a factor in HBP.
References
- Schwingshackl L, Schwedhelm C, Hoffmann G, et al. Food Groups and Risk of Hypertension: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies [published correction appears in Adv Nutr. 2018 Mar 1;9(2):163-164. doi: 10.1093/advances/nmx015.]. Adv Nutr. 2017;8(6):793-803. Published 2017 Nov 15. doi:10.3945/an.117.017178
- Widmer RJ, Flammer AJ, Lerman LO, Lerman A. The Mediterranean diet, its components, and cardiovascular disease. Am J Med. 2015;128(3):229-238. doi:10.1016/j.amjmed.2014.10.014
- Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013;346:f1378. Published 2013 Apr 3. doi:10.1136/bmj.f1378
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses [published correction appears in Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9.]. Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9
- Miller PE, Van Elswyk M, Alexander DD. Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. Am J Hypertens. 2014;27(7):885-896. doi:10.1093/ajh/hpu024
- Gunathilake M, Van NTH, Kim J. Effects of nut consumption on blood lipid profile: A meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2022;32(3):537-549. doi:10.1016/j.numecd.2022.01.006
- Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. Published 2016 Nov 29. doi:10.3390/nu8120766
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