May is designated as National High Blood Pressure Education Month, and so today’s post focuses on blood pressure, and how it may be improved via two different lifestyle and dietary modifications.

According to statistics from the CDC, about 75 million Americans have hypertension, which is about one in three adults. Only about have of those with hypertension have it under control. The costs associated with high blood pressure are estimated at $50 billion each year. African-Americans are particularly at risk for hypertension, with about 46% afflicted.

First of all a meta-analysis from researchers in the Netherlands looked at 25 different random controlled trials including over 4800 subjects, examining the effect of weight loss on blood pressure. After pooling the data from these 25 studies, it was determined that a 5 kg weight loss (= 11 pounds) yielded an average 4.4 mm Hg drop in systolic blood pressure, and a 3.6 mm Hg drop in diastolic blood pressure. Weight loss was achieved by physical exercise, calorie restriction, or a combination of both. Larger blood pressure decreases were noted in those subjects who were already taking medicine for high blood pressure.

In addition to weight loss having a beneficial effect on blood pressure, it appears dietary fiber also has benefit. Researchers from Tulane University pooled data from 25 different studies, to examine the effects of dietary fiber on blood pressure. Nearly 1500 subjects were evaluated, with trials from the U.S., Canada, Europe, Australia and India included. The overall effect of dietary fiber on blood pressure was a 1.15 mm Hg drop in systolic blood pressure, and a 1.65 mm Hg drop in diastolic blood pressure. The drops in blood pressure were more significant in those patients with hypertension, with trials greater than or equal to eight weeks in duration, and in trials with fiber intake of 7.2-18.9 gm/day.

Therefore weight reduction and increased dietary fiber intake may be effective ways to help lower blood pressure, particularly in those who are currently diagnosed and being treated for hypertension. While certainly not a replacement for traditional hypertension therapy, losing weight and increasing fiber intake seem like simple lifestyle changes that could yield important benefits.

“One way to get high blood pressure is to go mountain climbing over molehills.”–  Earl Wilson

(Source- Journal of Hypertension, 2005, Vol 23 No. 3.  Hypertension, November 2003)

This blog is a review of published medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.