Diet Impacts Blood Pressure

Nearly half of all adults in the U.S. have high blood pressure. If not controlled, this generally symptomless “silent killer” can lead to serious consequences, including stroke, kidney disease, heart attack, and blindness. Fortunately, high blood pressure can be prevented—and controlled—through healthy lifestyle choices. Engaging in regular physical activity, managing stress, limiting alcohol, quitting smoking, regularly taking blood pressure medications as prescribed, and achieving and maintaining a healthy weight are all important, and eating a healthy diet that’s low in salt and rich in vegetables and fruits is essential.

Extensive research has provided a pretty clear picture of how high blood pressure can be prevented and lowered through diet.


In 1997, a group of researchers published the results of a clinical trial of the effects of dietary patterns on blood pressure. Called the DASH trial (Dietary Approaches to Stop Hypertension), this 11-week controlled feeding trial studied three diet patterns. One diet pattern in particular (now known as the DASH diet) substantially lowered blood pressure compared to the typical American diet. It also lowered total and LDL (bad) cholesterol levels without raising blood triglyceride levels (although it lowered HDL cholesterol levels as well). This heart-healthy diet was rich in fruits, vegetables, and low-fat dairy products, and reduced in total fat and saturated fat compared to a typical American diet. Since that time, many additional studies have confirmed the impact of a DASH-style diet on blood pressure and other markers of cardiovascular health.

Healthy fats and proteins: While the effectiveness of the DASH diet for lowering blood pressure has been convincingly proven, there is more that can be done within this overall pattern to boost heart health even more. To further refine the make-up of a heart-healthy dietary pattern, the Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart) tested the effects of three variations of the DASH diet pattern:

1) A low-fat, carbohydrate-rich diet similar to the DASH diet (where 58 percent of calories came from carbohydrate, 15 percent from protein, and 27 percent from fat);
2) A pattern that replaced 10 percent of the carbohydrate with plant-based unsaturated fats (from olive oil, canola oil, and olive oil spread)
3) A pattern that replaced 10 percent of the carbohydrate with plant-based protein (mostly from sources like beans, legumes, nuts, and seeds).

In the latter two diets, the 10 percent reduction in carbohydrate was achieved by reducing grains and replacing some fruits with beans, legumes, nuts, or seeds to increase plant protein or unsaturated fats. Saturated fat was low (six percent of calories) in all diets. All three diets dramatically reduced blood pressure, total and LDL cholesterol levels, and estimated coronary heart disease risk (by 16 to 21 percent). But the best effects were seen when some carbohydrate was replaced with either protein or unsaturated fat. “This landmark trial showed that people shouldn’t fear healthy fats or protein,” said Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter. “But, regardless of carbohydrate, fat, or protein content, any of these diets were far better than a typical American diet for improving blood pressure and other cardiovascular risk factors. Choosing healthy foods matters.”

Salt and Other Minerals: A separate study published in 2001, the DASH-Sodium trial, found that eating healthier foods (like fruits, vegetables, and low- or nonfat dairy products) and lowering salt had separate, synergistic effects on blood pressure. High intakes of sodium cause water retention—which means more blood volume, and therefore more pressure on the blood vessels (higher blood pressure).

Foods in the DASH diet are rich in micronutrients that lower blood pressure—like potassium and magnesium. Potassium (found in plant foods like sweet potatoes, bananas, oranges, leafy greens, and broccoli) counters the blood-pressure raising effect of sodium by helping the kidneys remove water from the body as urine. Magnesium (found in dark, leafy greens, whole grains, and legumes) helps the blood vessels relax, allowing them to stretch, which reduces blood pressure. Calcium (found naturally in many foods including dairy products, almonds, and dark, leafy greens) is also involved in the health of blood vessel walls. To help keep your blood pressure in a healthy range, focus on eating plenty of vegetables, fruits, nuts, legumes, and whole grains; healthy plant oils like olive, canola, and soybean oils; and dairy products and fish. “Limit intake of added sodium and sugar, red and processed meats, and refined carbohydrate,” says Alice H. Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at the Human Nutrition Research Center on Aging and executive editor of Tufts Health & Nutrition Letter. While potassium and magnesium supplements have been shown to modestly lower blood pressure, too much can be dangerous. “The best approach is to stick to healthy food choices,” says Lichtenstein.


If you haven’t heard about Nitric Oxide (NO), it’s time you were introduced to this very simple but important molecule. Nitric Oxide is produced by nearly every type of cell in the human body and is one of the most important molecules for blood vessel health.

Simply put, Nitric Oxide levels will determine how long you live. It’s also of critical importance to your sex life and heart health.

Nitric Oxide’s main health benefit is that it works as a vasodilator which means it relaxes your blood vessels and that, in turn, increases blood flow throughout your body. While this may not seem like a big deal, the benefits of Nitric Oxide reach far and wide.

Repeated studies have proved that boosting your Nitric Oxide level lowers blood pressure, achieves an increase in energy and stamina, provides greater muscle recovery during and after exercise, helps to lower cholesterol, and greatly improves erectile dysfunction in men. It is also believed to reduce the risks of Alzheimer’s and Parkinson’s Disease.


Try these tips to prevent or control high blood pressure:

KNOW YOUR NUMBERS: Have your blood pressure checked once a year or as your doctor recommends.

GET YOUR NUTRIENTS UP: Get plenty of potassium, magnesium, fiber, healthy fats, plant-based proteins, and other nutrients by including nuts, beans, dairy, vegetables, fruits, plant oils, and modest portions of whole grains.

CUT THE SODIUM: Aim for less than 2,300 milligrams a day. Use herbs, spices, and strong flavors like onion, garlic, chili peppers, lemon juice, and vinegars to flavor foods in cooking and at the table.

PREPARE FOOD AT HOME: Precooked foods, starchy snacks, and convenience foods are major sources of dietary sodium. Preparing your own food allows you to control the amount of salt added.

CONTROL WEIGHT: Even modest amounts of weight loss can help individuals with overweight and obesity control blood pressure. For success, combine the healthy diet tips listed here along with portion control, increase your awareness of the motivations behind overeating, and become more mindful of your hunger/satiety cues. Professional guidance from a Registered Dietitian may be helpful.

GO BEYOND DIET: Be as physically active as possible, don’t use tobacco products, limit alcohol to no more than one drink a day for women and two for men, sleep at least seven hours a night, and explore ways to reduce and relieve stress.


I realize some of you think nutritional supplements don’t work or are just a placebo but I’m here to tell you that is simply not true. While some companies do sell supplements containing ingredients that truly aren’t necessary because the average diet provides plenty of the nutrient, Trust Organix™ specializes in supplements that provide ingredients that are either not available in the typical American diet or are tremendously under-consumed.

For instance, Americans are seriously lacking in plant-based foods in general. The CDC says 90% of Americans are lacking the necessary fruits and vegetables for optimal health. Trust Organix™ products help with this deficiency.

How about stress? Stress is a common cause of high blood pressure but few Americans know that Ashwagandha is proven to reduce the stress hormone cortisol. Trust Organix™ includes an appropriate dose of Ashwagandha in More Than Greens™ because we know that stress reduction is not only good for your cardiovascular health, it’s good for your mental wellness too.

Last but certainly not least are those foods that produce Nitric Oxide, such as beets. Beets and other high N-O producing foods are grossly under-consumed in the American diet. With heart disease being the number one killer of both men and women in America, Trust Organix™ flagship product, More Than Beets™, was designed around the 1998 Nobel Prize for Physiology and Medicine discovery which proved Nitric Oxide’s critical role in the health of our cardiovascular and nervous systems.


As with most ailments that aren’t genetic, a healthy diet rich in plant-based foods significantly reduces your chance of most preventable illnesses. It’s never too late to make some meaningful changes to your diet to help improve your overall health. Trust Organix™ customers and those of you that are faithful readers of this Group’s posts already know this to be true but the buck stops with you. You and only you can make the necessary changes in your diet to improve your health, your fitness, and your quality of life.

We’re providing you with the knowledge, the recipes, the support, and the nutritional supplements that can help get you there. Now it’s your turn to make a difference in your life.

Make 2021 your year to get started on a path to health and well-being. Set some goals and make some positive changes starting today! Your life may well depend on it!


As always, make sure to consult with your physician before making any significant changes to your diet or exercise regimen, and make sure to take your prescribed medications as directed.


We are with you every step of the way! If you need assistance with your nutrition or fitness plan, let us know. This Group was created to offer support, encouragement, and advice. If you need help, just ask for it!

Simply post in this Group or send me a private message and help is on the way. ❤️

To purchase our heart-healthy More Than Beets™ for lowered blood pressure, better cardiovascular health, and naturally boosted energy and stamina, visit today.

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