A comprehensive review—published in the journal Advances in Nutrition—looked into the role of food and diet on blood pressure.
The 12 food groups studied included
- whole grains
- refined grains
- vegetables
- fruits
- nuts
- legumes
- eggs
- dairy
- fish
- red meat
- processed meat
- sugar-sweetened beverages
The conclusion of the researchers was that those who consumed a higher amount of whole grains, fruits, nuts, eggs, and dairy had a lower blood pressure level. Those who had a higher intake of red meat, processed meat, and sugar-sweetened beverages had a higher risk of hypertension. Although this review did not find a clear association between vegetable and fish intake on BP, other studies have shown that a higher intake of these two food groups do lower blood pressure. See a full list of foods and supplements that lower BP. Hopefully a change in diet, along with exercise and weight loss, can reduce the need for BP medication, which have multiple short and long term side effects.
Recently beets have been getting a lot of good press. Beets have NO3 (inorganic nitrate) which dilates blood vessels. If you have high blood pressure, try to drink a few ounces of beetroot juice two or three times a week.