How to Lower Blood Pressure with Nutrition

The “Silent Kiler”

High blood pressure, or hypertension, is often dubbed the "silent killer" due to its asymptomatic nature and devastating consequences. 

Left unchecked, it can lead to heart disease, stroke, kidney failure, and other life-threatening conditions. 

Causes of Elevated Blood Pressure

Hypertension can be categorised into two types:

Primary Hypertension

Primary hypertension, also known as essential hypertension, is the most common type of high blood pressure — accounting for about 90–95% of all hypertension cases. It tends to develop gradually over many years, and it’s believed to result from a combination of genetic, environmental, and lifestyle factors.

Primary hypertension often develops slowly and often shows no symptoms. As such, many people with primary hypertension don’t even know they have it. But over time, it increases the risk of:

• Heart attack

• Stroke

• Kidney disease

• Vision loss

• Cognitive decline

Key Risk Factors

Several factors increase the risk of developing primary hypertension:

• Genetics: A family history of high blood pressure increases your risk.

• Age: Risk increases as you get older, especially after age 45.

• Obesity: Extra body weight strains the heart and circulatory system.

• Lack of physical activity: A sedentary lifestyle contributes to poor circulation and weight gain.

• High sodium intake: Excess salt causes water retention, which raises blood pressure.

• Low potassium intake: Potassium helps balance sodium levels; too little can contribute to high BP.

• Stress: Chronic stress can elevate blood pressure over time.

• Excess alcohol or tobacco use: Both can damage the heart and arteries.

The good news is that primary hypertension is highly manageable with lifestyle changes and, if necessary, medication. Regular monitoring, a healthy diet, exercise, stress management, and avoiding tobacco/alcohol can significantly reduce the risk of complications.

Secondary Hypertension

Unlike primary hypertension, secondary hypertension is high blood pressure caused by an identifiable underlying condition. In secondary hypertension, something specific — such as a disease, medication, or structural abnormality — is disrupting the body’s ability to regulate blood pressure. This disruption causes blood pressure to rise beyond the normal range.

Common causes encompass kidney disease, adrenal gland disorders, thyroid problems, congenital heart defects, and certain medications. To address secondary hypertension, you need to address the underlying conditions.

Lowering Blood Pressure Through Nutrition and Lifestyle Changes

Key dietary and lifestyle adjustments supported by scientific evidence to lower blood pressure:  

1. Reduce Sodium Intake  

Excess sodium increases blood pressure by causing fluid retention and arterial stiffness. The American Heart Association (AHA) recommends limiting sodium to 1,500–2,300 mg per day.  

How to reduce sodium:

• Avoid processed foods (canned soups, deli meats, fast food).  

• Use herbs and spices instead to replace salt.  

• Choose fresh or frozen vegetables over canned ones.  

2. Increase Potassium-Rich Foods  

Potassium counteracts sodium's effects by relaxing blood vessels. The recommended intake is 3,500–4,700 mg per day. 

Best sources: 

• Spinach, sweet potatoes, tomatoes

• Bananas, oranges, avocados  

• Beans, lentils  

3. Follow the DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is proven to lower blood pressure. It emphasises:

• Fruits, vegetables, whole grains  

• Lean proteins (fish, poultry, beans)  

• Nuts and seeds  

You can find more information on the DASH Diet here - DASH Eating Plan. 

4. Increase Magnesium and Calcium Intake 

These minerals help regulate blood vessel function. 

Magnesium sources: Leafy greens, nuts, seeds, whole grains, natural cacao or cocoa powder. 

Calcium sources: Dairy, fortified plant milks, and tofu. Non-dairy sources include leafy greens like spinach and collard greens, canned sardines, nuts, and seeds.

5. Eat More Omega-3 Fatty Acids 

Omega-3s reduce inflammation and improve arterial function. 

Best sources:

• Fatty fish (salmon, mackerel, sardines)  

• Flaxseeds, chia seeds, walnuts  

6. Limit Alcohol and Caffeine  

• Alcohol: More than one drink per day (women) or two (men) raises BP. 

• Caffeine: May cause short-term spikes; moderation is key. 

7. Incorporate Nitrate-Rich Foods  

Dietary nitrates found in beets and leafy greens boost nitric oxide, which relaxes blood vessels. 

8. Other Lifestyle Modifications

• Weight Management: Losing even a small amount of weight if you're overweight or obese can help reduce blood pressure. 

• Regular Physical Activity: Engaging in at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, per week can lower blood pressure.

Supplements That May Help Lower Blood Pressure

Certain supplements have shown promise in supporting blood pressure reduction:

1. Magnesium: Magnesium supplementation has been associated with modest reductions in blood pressure.
   

2. Omega-3 Fatty Acids: Consuming about 3 grams of omega-3 fatty acids daily may lower blood pressure, particularly in individuals with hypertension.
   

3. Potassium: Increasing potassium intake through diet or supplements can help reduce blood pressure, especially when combined with a low-sodium diet.
   

4. Coenzyme Q10 (CoQ10): Some studies suggest that CoQ10 supplementation may lower systolic and diastolic blood pressure.
   

5. Garlic Extract: Garlic supplements have been found to have a blood pressure-lowering effect, potentially due to their ability to increase nitric oxide production, which relaxes blood vessels.

It's essential to consult a healthcare provider before starting any supplement regimen, as interactions with medications must be considered.

References 

- He, F. J., Li, J., & MacGregor, G. A. (2013). BMJ.  

- Pickering, R. T., et al. (2017). Hypertension.  

- Sacks, F. M., et al. (2001). NEJM.  

- Zhang, X., et al. (2017). Nutrition Journal.  

- Miller, P. E., et al. (2016). Journal of Nutrition.  

- Kapil, V., et al. (2015). Hypertension.