It can get really confusing when trying to decide what you should eat to lower your blood pressure.  It’s like living in an episode of “Diet Wars”.

Deciding what type of diet to adopt can be mind boggling. There’s always evidence of one diet being better than another to lower blood pressure. You have so many to choose from like a whole food plant based diet, the DASH diet, the Mediterranean diet, or keto with lots of non-starchy vegetables. This just leaves us confused and turning to what we know most . . . the Standard American Diet that’s filled with processed meats, excessive amounts of sodium & sugar, and highly processed oils. Sadly, it’s the most convenient and easy option to turn to in our fast paced lives with fast food restaurants at every corner.

Drum roll please…… 

The best diet for lowering blood pressure is the diet that works best for YOU. I say this with such sincere conviction. If you are not sure where to start you can choose one of the ways of eating I mentioned earlier which I listed below.

1. Whole Food Plant Based diet is often referred to as WFPB diet, is a dietary approach focused on consuming primarily whole, unprocessed plant foods while minimizing or excluding animal products and processed foods. The foundation of this diet consists of fruits, vegetables, whole grains, legumes, nuts, and seeds, which provide a rich source of essential nutrients such as fiber, vitamins, minerals, and antioxidants.

In a WFPB diet, animal products like meat, poultry, fish, eggs, and dairy are eliminated entirely. Instead, plant-based protein sources like beans, lentils, tofu, tempeh, and seitan are emphasized. This dietary pattern encourages the consumption of a variety of plant-based foods in their whole, natural form, avoiding heavily processed foods and refined ingredients.

The WFPB diet is often associated with numerous health benefits. It is naturally low in saturated fat and cholesterol, while being high in fiber, which can help promote cardiovascular health and reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. Additionally, the abundant intake of plant-based foods provides a wide array of phytochemicals and antioxidants that support overall well-being and may contribute to improved immune function.

It's important to note that a Whole Foods plant-based diet is not the same as a vegan diet, as the focus is on consuming minimally processed, whole plant foods rather than simply avoiding animal products. While the emphasis is on plant-based foods, occasional consumption of minimally processed plant-based foods or small amounts of added fats, sugars, and salt can be included in moderation.

2. DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a dietary pattern designed to prevent and manage high blood pressure. It emphasizes the consumption of nutrient-rich foods that are known to promote cardiovascular health. The DASH diet is recognized as an effective approach for reducing blood pressure and lowering the risk of heart disease.

The DASH diet encourages the consumption of fruits, vegetables, whole grains, lean plant & animal proteins, and low-fat dairy products. These foods are rich in important nutrients such as potassium, magnesium, calcium, fiber, and protein, which are beneficial for maintaining healthy blood pressure levels. Like a whole food plant based diet, the diet promotes limiting the intake of saturated fats, cholesterol, and sodium, as these can contribute to high blood pressure and heart disease.

Limiting sodium is another focus by limiting foods like processed snacks, canned soups, and fast food.

Studies have shown that following the DASH diet can effectively lower blood pressure and improve overall cardiovascular health. It is also associated with other benefits such as weight management, lower blood pressure, reduced risk of stroke, improved insulin sensitivity, and lower LDL cholesterol levels. (CONTINUE READING BELOW)

3. Mediterranean diet is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea. It is renowned for its health benefits and is associated with reduced risk of various chronic diseases, including heart disease, certain cancers, and cognitive decline.

The Mediterranean diet is characterized by an abundance of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods provide a rich source of vitamins, minerals, antioxidants, and dietary fiber. Olive oil is a key component of the diet and is used as the primary source of fat, replacing butter and other saturated fats.

Moderate consumption of fish and poultry is encouraged, while red meat and processed meats are limited. The Mediterranean diet places emphasis on fish, especially fatty fish like salmon and sardines, which are high in heart-healthy omega-3 fatty acids. Eggs and dairy products, including cheese and yogurt, are consumed in moderation.

The Mediterranean diet encourages the inclusion of flavor-enhancing herbs and spices instead of salt, reducing overall sodium intake. Red wine is often consumed in moderation and is considered a part of the diet in some Mediterranean cultures, although it is not necessary to adopt this aspect for the health benefits of the diet.

The Mediterranean diet has been extensively studied and has demonstrated numerous health advantages. It is associated with a lower risk of heart disease and stroke due to its emphasis on unsaturated fats, fiber, and antioxidants. The diet also promotes healthy weight management, improved insulin sensitivity, and reduced inflammation.

4. Keto Green Friendly diet is a modified version of the ketogenic diet that incorporates alkalizing, nutrient-dense, and primarily plant-based foods. It aims to promote nutritional ketosis while emphasizing the consumption of alkaline-forming foods that support optimal health and well-being.

In a keto green friendly diet, the primary focus is on consuming high-quality fats, low-carbohydrate foods, and an abundance of nutrient-dense vegetables. Healthy fats such as avocados, olive oil, coconut oil, and nuts are encouraged, while carbohydrates, particularly refined sugars and grains, are limited or eliminated.

The "green" component of the diet refers to the emphasis on consuming alkalizing foods, primarily non-starchy vegetables, which are rich in phytonutrients, vitamins, minerals, and fiber. These include leafy greens, broccoli, Brussels sprouts, zucchini, asparagus, and other similar vegetables.

Protein sources in a keto green friendly  diet may include moderate amounts of grass-fed meat, poultry, wild-caught fish, and organic eggs. Plant-based proteins like tofu, tempeh, and legumes can also be included in moderation.

The keto green diet emphasizes maintaining a state of nutritional ketosis, wherein the body switches from using glucose as its primary fuel source to using ketones derived from fat metabolism. This metabolic state is achieved by significantly reducing carbohydrate intake and increasing fat consumption.

Benefits of the keto green diet may include weight loss, improved blood sugar control, increased energy levels, and enhanced mental clarity. The alkalizing effect of the diet can help reduce inflammation, promote a balanced pH in the body, and lower blood pressure.

There are so many diets to choose from, like the ones mentioned above. The key is choosing the diet that makes the most sense for you. This is a form of intuitive eating.  What these diets all have in common is a focus on adding lots of fresh vegetables, whole unprocessed foods, and a clean source of protein all while minimizing or eliminating processed and packed foods.

Thinking of the diet you choose as a tool in your toolkit to lower blood pressure, changes the whole dynamic. You no longer feel restricted or having to drastically change the way you eat. By just tweaking a few things you can continue to enjoy foods you love but in a more heart healthy way.  

One thing I learned on my long journey of living with high blood pressure and sustainably lowering it is that it’s not only the food that we eat that lowers blood pressure, but rather a lifestyle that nourishes your mind and body as well.  So you can look at other aspects of your life as a contributing factor to your healing (or not healing) journey.  

Other factors that affect your blood pressure numbers are things like your family life, social life, career, finances, physical activity, spirituality, and mindfulness. If I am having family problems or trouble with my finances, you can bet that even if I am eating well that my numbers will go up. But that’s life. There will always be ups and downs. It boils down to how you manage these challenges. You can either be reactive and stress out (causing your blood pressure to go up) or you can be responsive, take a pause, and try to figure out solutions to your challenging situations.

My point is, your specific diet is not the only nourishment that can support your blood pressure, but other aspects of your life also are able to provide nourishment to your health. Working on other areas in your life that need attention is crucial for your overall health, well being, and blood pressure numbers making the best diet for high blood pressure a conclusive nourishing diet that brings balance to all areas of life. A diet that encompasses a lifestyle that includes regular physical activity, sharing meals with family and friends, and savoring food. One that encourages mindful eating and enjoyment of meals, promoting a positive relationship with food.

I would say that one’s mindset is the most underrated aspect of creating any change, especially when it comes to health changes. If you don’t believe that you are capable of reaching your health goals or just believe that it’s going to be too hard, then that will most likely be your outcome. In this case, you are not even giving yourself a chance! But if you go into it with the belief that you are going to create change and are willing to try new things, the odds are that you will! 

Research shows that you are 95% more likely to succeed in achieving your  health goals with support. Support in the form of an accountability partner, community, or a health coach are some ways to stay on track with your health goals.  

If you would like to take your health journey to a deeper level and figure out what type of diet to explore to lower your blood pressure and get help in setting up your personal health goals, you can sign up for a nutrition health coaching consultation by clicking here. 

Your turn: Was this helpful for you? If so, what will you do differently now that you have gained new insight? 

Also, do you have any great tips that worked for you? I would love to hear about them!

In good health,

Serene