What Is the Best High Blood Pressure Diet?
To lower high blood pressure, switch to the Pan-Asian Mediterranean diet
It’s simple: You must change your diet if you want to successfully lower your blood pressure. But how should you change it? That’s simple, too.
I’m a big believer in what I call the Pan-Asian Mediterranean (PAM) 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 some 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.
What makes both of these diets so beneficial to heart health, and particularly your blood pressure reading, is that they are rich in heart-healthy omega-3 fats.
How do the omega-3 fats so abundant in my PAM 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 Lowering Blood Pressure With Diet
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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.
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Meet Dr. Sinatra
Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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