A good diet and regular exercise is the easiest, most effective way to lower blood pressure in most cases. Even when medication is required, making changes in these areas can mean the dose can be significantly reduced or stopped.

Where blood pressure is only slightly elevated, changes to diet and exercise are often all that is needed to bring blood pressure back to within the normal range.

Diet is one lifestyle factor that is a key contributor to the incidence of and risk of developing high blood pressure.  A recent large study (DASH - Dietary Approaches to Stop Hypertension) has found that altering diet can lower blood pressure as effectively as taking medication.  Even small changes can provide large benefits. 

Too much salt, too little potassium and calcium and inappropriate amounts of alcohol have all been linked to high blood pressure. 

The DASH diet

The Dietary Approaches to Stop Hypertension (DASH) trial showed that a salt-restricted diet rich in fruits, vegetables, and fat-free or low-fat dairy products is the best combination for lowering or preventing high blood pressure.  In fact, the regime has recently been recommended by the American Heart Association's Nutrition Committee. 

It is thought that the beneficial effect of such foods may be due to their high levels of electrolytes such as potassium, magnesium, and calcium, which are known to contribute to lower blood pressure. 

The DASH way of eating

For further information on the specific nutrients and food components, take a look at Nutrients in question.

Weight

Lowering body weight through diet and exercise can have a positive effect on blood pressure.  A loss of just 8-10lbs can significantly reduce it, and can increase the effectiveness of blood pressure medication, often meaning the dose can be lowered.  

Given that excess body weight and fat both contribute to hypertension and the risks associated with it, it is easy to see why losing weight is essential even if you dont currently suffer from the condition.

Reducing calorific intake and increasing energy expenditure by taking more low-intensity exercise will often be sufficient to lose a few pounds and reduce blood pressure.

02/06/2009