How to Lower Blood Pressure With a Plant-Based Diet

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The most common diagnosis I make on a yearly basis as a family doctor? High blood pressure. It is in the top 10 most common diagnoses in a general practitioner’s practice. Most people end up on two to three different types of medication to control their blood pressure. But there’s a natural and effective way to manage it: lowering blood pressure with diet. As a family doctor, I have seen how adopting a plant-based diet can significantly reduce blood pressure and improve overall health. Let’s get into more details!

Why Does Reducing Blood Pressure Matter?

High blood pressure is a major risk factor for heart disease, stroke, and other serious health conditions. Cardiovascular disease (which includes heart attacks and strokes) is the leading cause of death worldwide. When we are able to lower blood pressure more effectively, we will improve the outcomes of these diseases drastically.

Hypertension affects around 1.28 billion adults globally. Shockingly, 46% of these individuals are unaware of their condition. Among those diagnosed, fewer than half receive treatment, and only about 1 in 5 manage to control their blood pressure. These statistics show there is significant room for improvement in hypertension awareness and management.

When was the last time you had your blood pressure checked?

How Does a Plant-Based Diet Lower Blood Pressure?

  1. Lower in Sodium: Plant-based foods are generally lower in sodium than animal products, especially if you consume unprocessed foods.
  2. Rich in Potassium: Fruits, vegetables, and legumes are excellent sources of potassium, which helps counteract the effects of sodium and relax blood vessels.
  3. Lower in Saturated Fat: Saturated fat increases LDL cholesterol (“bad” cholesterol) levels, contributing to heart disease and high blood pressure. Plant-based diets typically have less saturated fat compared to meat-heavy diets.
  4. High in Fiber: Plant-based diets are rich in fiber, which helps lower blood pressure by reducing cholesterol levels and improving blood vessel function.

What Foods Not to Eat

Reducing salt intake is by far the most important change you can make in your diet to lower your blood pressure. Processed foods, canned soups, deli meats, and fast foods are often loaded with salt. By avoiding these high-sodium foods and opting for fresh, whole foods instead, you can significantly lower your blood pressure.

Foods to Avoid Due to High Salt Content

  • Processed Meats: Bacon, sausage, and deli meats are high in sodium and should be limited.
  • Canned Soups and Vegetables: These often contain added salt for preservation.
  • Fast Food: Burgers, fries, and other fast food items are typically high in sodium.
  • Salty Snacks: Chips, pretzels, and salted nuts can contribute to high sodium intake.
  • Frozen Dinners: Many frozen meals are high in sodium to enhance flavor and preservation.

Some of these foods are a double threat. They not only contain high levels of salt but also trans and/or saturated fats, which raise cholesterol levels. Elevated cholesterol is a risk factor for high blood pressure.

Practical Tips for Lowering Blood Pressure

  1. Eat More Leafy Greens: Load up on dark leafy greens like kale, spinach, and collard greens. They’re rich in potassium, magnesium, and calcium, all of which help regulate blood pressure. They are also high in nitrates, which help relax blood vessels and lower blood pressure.
  2. Incorporate Whole Grains: Make whole grains like brown rice, quinoa, and oats a staple. They provide fiber, which lowers cholesterol and thereby lowers blood pressure. Plus, they stabilize blood sugar levels and keep you feeling fuller longer.
  3. Eat Legumes: Include beans, lentils, and chickpeas in your diet. They are full of fiber, which helps lower cholesterol and blood pressure.
  4. Limit Processed Foods: Avoid foods high in sodium, added sugars, and unhealthy fats. Instead, focus on whole, minimally processed foods.
  5. Stay Hydrated: Drinking plenty of water supports overall health and helps maintain optimal blood pressure levels.
  6. Monitor Your Progress: Keep track of your blood pressure regularly to see how your diet changes are impacting your health. Consult with your healthcare provider to ensure your approach is effective.

Lowering blood pressure with diet, especially through a plant-based diet, is one of the best gifts you can give yourself. It not only lowers your blood pressure and cholesterol, thereby reducing the risk of heart disease, but also improves blood sugar levels and makes weight management easier. Eating a variety of nutrient-rich plant foods a day can help you achieve better health and help you stay away from heart disease.

Want to learn how to lower the biggest risk factor for high blood pressure—cholesterol—naturally? Download the guide below!

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Hey there!

I'm Dr. Sharon Facey

I’m a Family Doctor with a twist: I’m all in on plant-based nutrition. Discovering how simple dietary changes can prevent common diseases and elevate overall health was a game-changer for me. My mission? To guide you to a healthier version of yourself, proving that vibrant health is achievable in your everyday life!

Before you get any further...

Hi! I'm Dr. Sharon Facey!

I’m a Family Doctor with a twist: I’m all in on plant-based nutrition. 

Discovering how simple dietary changes can prevent common diseases and elevate overall health was a game-changer for me. My mission? To guide you to a healthier version of yourself, proving that vibrant health is achievable in your everyday life!

A woman smiling and taking a selfie with a beautiful sunset and a scenic view of a city and trees in the background.

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Free guide: '6 Ways to Lower Your Cholesterol Naturally' displayed on a clean background. The cover features a heart-healthy design, emphasizing plant-based nutrition for lowering cholesterol. Two additional pages peek out, showcasing science-backed tips, whole food meal ideas, and practical steps to reduce LDL cholesterol naturally. Perfect for women over 40 looking to improve heart health, manage menopause symptoms, and prevent heart disease with a sustainable, whole food, plant-based diet.