Nutrients for High Blood Pressure
Learn about 16 nutrients that affect our blood pressure, and which foods supply them.
High blood pressure, also known as hypertension, is a very common medical condition in which the force of the blood pushing against the walls of the arteries is consistently too high. Over time, this extra pressure can cause damage to the arteries, heart, and other organs, leading to serious health complications, including cardiovascular disease (including heart disease, heart attack, heart failure, and stroke), as well as hypertensive retinopathy, chronic renal failure, and even type 2 diabetes. Nearly half of all Americans have high blood pressure.
Often referred to as the “silent killer,” high blood pressure can go unnoticed for years, as it typically has no obvious symptoms until it causes significant damage.
Blood pressure is measured using two numbers:
Systolic pressure: The first number, (or top number, in fraction form) in the blood pressure measurement, which measures the pressure in the arteries when the heart beats.
Diastolic pressure: The second number, (or bottom number, in fraction form) in the blood pressure measurement, which measures the pressure in the arteries when the heart rests between beats.
A normal blood pressure reading is usually around 120/80 mmHg. Blood pressure is considered high if readings consistently remain at or above 130/80 mmHg.
This article explains the links between blood pressure and 16 different nutrients, including specific vitamins, minerals, and fatty acids. It’s important to clarify that while nutrient-dense eating can meaningfully support healthy blood pressure regulation—and in some cases help lower elevated blood pressure—the primary focus of this article is on nutrients associated with reducing the risk of developing hypertension in the first place and supporting overall cardiovascular health.
Even for diet-sensitive conditions like high blood pressure, outcomes are influenced by many factors beyond food alone, including genetics, age, medications, kidney function, sleep, stress, physical activity, environmental exposures, and social determinants of health. A nutrient-rich diet can improve health outcomes and support better blood pressure control, but it is not a guarantee, a cure, or a moral safeguard.
So, let’s actually start with causes and risk factors of high blood pressure, to create the appropriate context for our review of the nutrients that lower risk.
Causes and Risk Factors of High Blood Pressure
