High Blood Pressure (Hypertension)
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|---|---|
| Add some fiber | Several studies have shown that adding around 7 grams of fiber per day to the diet reduces blood pressure, although other studies have not shown a benefit. | |
| Fry with good oils | Frying with more stable oils (such as olive oil) does not appear to increase high blood pressure risk, unlike cooking with unstable oils such as sunflower, corn, canola, and flaxseed. | |
| Limit sugar | Some doctors recommend that people with high blood pressure eat less sugar, as it has been reported to increase blood pressure in short-term trials. | |
| Try a vegetarian diet | Vegetarians have lower blood pressure than meat eaters, partly because fruits and vegetables contain potassium—a known blood pressure–lowering mineral. | |
| Try some tomato | In one study, supplementing with a tomato extract significantly lowered blood pressure in people with hypertension. | |
| Cut back on coffee | In some studies, coffee drinking has led to small increases in blood pressure. Many doctors tell people with high blood pressure to avoid caffeinated products. | |
| Sidestep salt | Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods in your grocery store. | |
| Try a hypoallergenic diet | In one study, people with migraines who also had high blood pressure experienced a significant drop in blood pressure when put on a hypoallergenic diet. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.