Nearly half of American adults have high blood pressure, and unfortunately, if left untreated, it can increase their risk for heart disease, stroke, and kidney problems.
Although many factors influence your blood pressure, including genetics, stress, and activity levels, your diet also plays a role. The food you put on your plate can either help stabilize your blood pressure or push it higher.
Considering that high blood pressure is dubbed the silent killer, it’s quite empowering to know that you have the power to impact your blood pressure simply by changing what you put on your plate.
That’s why Dr. Rogers Walker and Shelley Gilbert, PA-C, include dietary changes in hypertension treatment plans here at Walker Family Care in Little River, South Carolina.
In the meantime, here’s a closer look at how your diet impacts your blood pressure levels.
Your body relies on a delicate balance of sodium, potassium, and other nutrients to regulate blood pressure. Eating too much processed food, salt, or sugar makes it harder for your blood vessels to relax, which then forces your heart to work harder.
What you eat also impacts your endothelium, which is the lining of your blood vessels. Endothelial dysfunction directly contributes to elevated blood pressure by impairing the production of nitric oxide.
Certain foods, such as processed meats, fried foods, and sugary drinks, can damage the endothelium and raise your risk of hypertension.
On the other hand, foods rich in antioxidants and healthy fats — like leafy greens, berries, salmon, and olive oil — help protect the endothelium, support nitric oxide production, and encourage healthier blood pressure.
Certain dietary habits can slowly drive your blood pressure up without you realizing it:
High-sodium foods (processed snacks, canned soups, fast food, processed meat) cause your body to hold onto water, which can raise the pressure in your arteries.
The standard DASH (Dietary Approaches to Stop Hypertension) diet recommends consuming no more than 2,300 milligrams (mg) of sodium per day. If you’re on the lower-sodium version of the DASH diet, you should aim for 1,500 mg of sodium or less per day.
Pro tip: Use fresh herbs and no-salt-added spices to flavor food without the additional sodium.
Sugary drinks and desserts can lead to weight gain and insulin resistance, both of which contribute to hypertension.
Instead, try fresh fruit — or even berries and some freshly made whipped cream — for a sweet treat after dinner.
It’s no secret that alcohol in excess increases blood pressure and adds empty calories, but you don't have to drink a lot to experience negative effects. Even just one drink can impact your blood pressure.
Processed meats (like bacon or ham), red meat, and fried foods can damage your endothelium and increase your risk of developing hypertension.
Swap out processed meat for lean meat or use meat-free protein sources.
Just as some foods raise your risk, others actively protect your cardiovascular system:
Fresh fruit and vegetables can do wonders for your entire cardiovascular system.
Leafy greens, bananas, and sweet potatoes provide potassium, which balances sodium in your body. Berries and citrus fruits contain antioxidants that improve blood vessel function.
Whole grains and legumes deliver fiber that helps lower cholesterol and stabilize blood sugar. Look for products that say 100% whole grains. These options contain more fiber.
According to the American Heart Association, consuming five grams a day of omega-3s can lead to an average decline in systolic blood pressure of 4 mm/ Hg for those with hypertension.
The good news? You can get plenty of omega-3 fatty acids from fish. Fish rich in omega-3s (like salmon) reduce inflammation and support heart health. When possible, choose wild-caught, cold-water fish.
You don’t have to overhaul your diet overnight. Small, consistent changes make the biggest difference. Swap salty snacks for fruit, cook with fresh herbs instead of salt, and aim to fill half your plate with vegetables.
You can also try new cooking methods like baking instead of frying fish.
Although diet is a powerful tool, it isn’t the only factor. If your blood pressure stays high despite lifestyle changes, you may need medical treatment to protect your long-term health.
At Walker Family Care, we can monitor your blood pressure, help you design a realistic nutrition plan, and prescribe medication if needed.
If you’re concerned about your blood pressure, schedule an appointment at Walker Family Care. You can also reach our Little River, South Carolina, team at 843-280-8333.
