Heart Health
Eating to Support Healthy Blood Pressure
The DASH and Mediterranean playbook for blood pressure, made practical.
8 min read
Last updated Traditional wisdom + modern evidence Educational, not medical advice
High blood pressure is one of the most common chronic conditions in the world — and one of the most diet-responsive.
Eat more
Leafy greens, beets, berries, low-fat dairy, beans, nuts, fatty fish, garlic, olive oil.
Eat less
Sodium (especially from processed foods and restaurant meals), refined carbs, ultra-processed snacks, alcohol.
Other levers
Daily aerobic activity, weight loss if needed, alcohol moderation, sleep, and stress management.
Herbs that can help
Garlic, hibiscus tea, and beet juice all have small but real effects when used regularly.
Sources & references
Background reading
- The Nutrition Source — Harvard T.H. Chan School of Public Health