By Gabe Sanders PhD, NSCA-CSCS
Did you know, you can lower your high blood pressure with healthy foods and consistent routine?
While medicine is sometimes needed, it is not always required.
In a recent study, adults with stage 1 hypertension followed the DASH eating patterns, fruits, vegetables, low fat dairy, whole grains, nuts, and legumes. One group ate DASH foods on a normal schedule; the other ate the same foods within a consistent 8-hour window each day. Interestingly, both groups improved, but the DASH diet plus 8-hour window group lowered blood pressure more and produced a healthier 24-hour blood pressure pattern.
Why might this work?
Well, the DASH diet is naturally lower in sodium and higher in potassium, calcium, and magnesium, which support vascular function. Layering a consistent eating window may improve insulin sensitivity and fluid balance, which helps the body regulate blood volume and pressure. The interesting part, some of these benefits occurred even without major weight loss, pointing to mechanisms beyond the scale and exercise might be the best start.
Exercise helps
Exercise helps by increasing muscle contractions which stimulates nitric oxide release and improves vascular function and compliance. Regular aerobic training reduces inflammation and decreases arterial stiffness, often measured as lower pulse wave velocity.
A practical target is at least 150 minutes each week of moderate aerobic activity, such as brisk walking or cycling, plus two brief strength sessions for the major muscle groups. Even short daily walks after meals can nudge blood pressure and vascular health in the right direction.
Here is a practical start
Anchor healthy meals around plants and lean proteins, limit salty packaged foods, and choose an eating window that fits your schedule. Hydrate well and check blood pressure at home two to three times weekly to see your personal response.
Article’s Source
Zhou X, Lin X, Yu J, et al. Effects of the DASH diet with or without time-restricted eating in stage 1 hypertension, randomized controlled trial. Nutrition Journal. 2024.
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