Discover why omega-3 benefits make the Pan-Asian Modified Mediterranean (PAMM) diet the perfect high blood pressure diet plan.
It’s simple: You must change your diet if you want to successfully lower your blood pressure. But what is the best high blood pressure diet plan? That’s simple, too.
PAMM is a Heart-Healthy Diet Full of Natural Sources of Omega-3s
I’m a big believer in what I call the Pan-Asian Modified Mediterranean (PAMM) diet —a combination of the diet followed by the people on the Greek island of Crete (also known as the Mediterranean diet) and a diet common among people living on the Asian side of the Pacific Rim.
The Cretan diet is a “primitive” diet of fresh fruits and vegetables, whole grains, fresh fish, various kinds of beans, monounsaturated olive oil, and sauces occasionally flavored with lamb, turkey, or chicken. The diet favored around the Pacific Rim is bountiful with fish, fresh vegetables and fruits, locally harvested seaweeds, and soy products. Fish, fermented soy, leafy greens, and olive oil are natural sources of omega-3s. Together, the foods that appear in Cretan and Asian Pacific cuisine provide nutrients that make them the ideal high blood pressure diet plan.
Get more of Dr. Sinatra's advice on Omega-3s
Omega-3s Are Key to My High Blood Pressure Diet Plan
What makes both the Cretan and Pacific Rim diets so beneficial to heart health, and particularly to your blood pressure reading, is that they are high in heart-healthy omega-3 benefits.
How do the omega-3 fats so abundant in my PAMM eating plan specifically help to lower blood pressure? Heart-healthy omega-3s actually stimulate the production of nitric oxide (NO). NO is a compound produced by the endothelium (the thin layer of cells lining your arteries) that keeps arteries properly dilated and counteracts the vasoconstricting effect of stress that can cause high blood pressure.
WATCH: The High Risk of Eating Processed Salt When You Have High Blood Pressure
More Dr. Sinatra Advice on a High Blood Pressure Diet Plan
What specific foods can help lower blood pressure? Discover which foods will improve your blood pressure reading the most.
Which seasonings can help lower your blood pressure? Find out how to season your meals to perfection and combat high blood pressure at the same time.
Does excess salt cause high blood pressure? Learn why you need to watch your salt intake to lower blood pressure.
Does excess sugar cause high blood pressure? Get the details on how a high-sugar diet can raise your blood pressure reading.