High Blood Pressure Diet

KEY TAKEAWAYS

• The DASH diet is highly effective for managing high blood pressure. It focuses on potassium, magnesium, and calcium-rich foods while reducing sodium and added sugars.
• Essential nutrients like potassium, magnesium, calcium, and fiber regulate blood pressure and promote heart health.
• Avoid processed foods, sugary beverages, fried foods, and high-sodium condiments, which can contribute to elevated blood pressure.
• Practical steps like meal planning, cooking at home, gradually reducing salt, and reading labels can help maintain a high blood pressure-friendly diet.
• Exercise, stress management, quality sleep, and proper hydration further enhance blood pressure control, supporting overall wellness.

High blood pressure, or hypertension, is a condition that affects millions globally, putting individuals at risk of serious health issues like heart disease, stroke, and kidney damage. While many factors contribute to high blood pressure, diet is one of the most impactful and controllable. A high blood pressure diet, structured around nutritious, heart-friendly foods, can be instrumental in managing blood pressure levels and reducing the risk of related complications. Understanding which foods help lower blood pressure and which ones to avoid can empower you to make sustainable lifestyle changes that support long-term cardiovascular health.

A well-designed diet for high blood pressure prioritizes whole foods rich in essential nutrients like potassium, magnesium, calcium, and fiber. These nutrients are known to promote healthy blood pressure levels and support heart health. This approach also involves limiting sodium, unhealthy fats, and added sugars, as these elements contribute to hypertension. Following a high blood pressure diet doesn’t mean restrictive eating or sacrificing taste; instead, it’s about making informed choices that support both health and enjoyment. By focusing on a balanced intake of heart-healthy foods, you can effectively manage high blood pressure and improve overall wellness.

Understanding High Blood Pressure and Diet

High blood pressure, often referred to as a “silent killer” due to its subtle symptoms, gradually strains the cardiovascular system, making it a primary cause of heart disease and other serious health conditions. In addition to genetics and lifestyle factors, diet is a significant contributor to blood pressure levels. Foods that are high in sodium, saturated fats, and added sugars can increase blood pressure, whereas nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins can help lower it.

Diet plays a central role in blood pressure management because it directly impacts body weight, arterial health, and cholesterol levels. Over time, consistently high blood pressure weakens the arteries, making them less flexible and more prone to blockages. By adopting a high blood pressure diet, individuals can work toward lowering their blood pressure and reducing stress on the cardiovascular system. This approach also supports other aspects of health, such as weight management and energy levels, creating a foundation for a holistic, heart-healthy lifestyle.

“Every meal becomes an opportunity to nurture your heart, support energy levels, and enhance well-being.  ”

The Power of Nutrition in Overall Wellness

While diet is crucial in managing blood pressure, its impact extends beyond cardiovascular health. A balanced, nutrient-rich diet supports overall wellness and can enhance various aspects of your life:

• Brain Health: A diet rich in omega-3 fatty acids, found in fish and nuts, has been linked to improved cognitive function and reduced risk of age-related cognitive decline.
• Mood Regulation: Certain nutrients, such as B vitamins and magnesium, play a role in producing neurotransmitters that affect mood. A balanced diet can contribute to better mental health and emotional well-being.
• Energy Levels: Proper nutrition ensures your body has the fuel to function optimally. Complex carbohydrates, lean proteins, and healthy fats sustain energy throughout the day.

By focusing on a nutrient-dense diet, you're not just supporting your blood pressure but investing in your overall health and quality of life.

The DASH Diet: A Proven Approach for High Blood Pressure

The DASH (Dietary Approaches to Stop Hypertension) diet has gained recognition worldwide as one of the most effective dietary approaches for managing and lowering high blood pressure. Created with the specific goal of reducing hypertension, the DASH diet is backed by scientific research demonstrating its effectiveness in significantly lowering systolic and diastolic blood pressure levels. When combined with regular physical activity, stress management techniques, and other heart-healthy lifestyle practices, the DASH diet can improve cardiovascular health.

The DASH diet emphasizes a balanced approach, promoting foods high in essential nutrients like potassium, magnesium, calcium, and fibre while reducing the intake of processed, high-sodium, and high-sugar foods. This combination is ideal for supporting vascular health, reducing inflammation, and providing a range of vitamins and minerals crucial for heart health. DASH is beneficial not only for blood pressure management but also Still, it is also associated with reduced risks of heart disease, stroke, and certain chronic diseases, making it a sustainable and holistic diet for long-term health.

Key Principles of the DASH Diet

A central aspect of the DASH diet is focusing on nutrient-rich foods in balanced quantities to create a dietary plan that supports blood pressure and overall wellness. Here’s a breakdown of the key principles:

Focus on Fruits and Vegetables

Fruits and vegetables are core components of the DASH diet, primarily because they are rich in potassium and magnesium—two essential nutrients that help regulate blood pressure. Potassium helps counterbalance sodium levels in the body, reducing fluid retention and supporting relaxed blood vessels, while magnesium plays a role in maintaining blood vessel elasticity.

• Daily Recommendations: The DASH diet suggests 4-5 servings each of fruits and vegetables daily. This can include fresh produce like leafy greens, berries, apples, carrots, and bell peppers, offering a variety of flavors and textures.
• Nutrient Highlights: In addition to potassium and magnesium, fruits and vegetables contain antioxidants that reduce inflammation and support arterial health, making them crucial for blood pressure control.

Whole Grains Over Refined Carbs

Whole grains provide fiber and essential nutrients that refined grains lack. By choosing whole grains over refined carbs, the DASH diet helps stabilize blood sugar, which can prevent spikes and crashes that may contribute to weight gain and increase stress on the cardiovascular system. Whole grains also provide lasting energy, supporting metabolic health and aiding in satiety.

• Daily Recommendations: Aim for 6-8 servings of whole grains daily, which can include foods like oats, quinoa, brown rice, and whole-grain bread.
• Nutrient Highlights: Whole grains are rich in B vitamins, fiber, and minerals like selenium, which support heart health. Fiber also promotes healthy digestion and cholesterol management, further enhancing cardiovascular wellness.

Lean Protein Sources

Protein is essential for building and repairing tissues and supporting metabolic health. The DASH diet recommends lean sources of protein, such as poultry, fish, beans, and nuts, as these options are typically lower in saturated fat and sodium than processed or red meats. Lean proteins help in muscle maintenance, support metabolic function, and contribute to a feeling of fullness, which can assist in weight management.

• Daily Recommendations: DASH suggests 2 or fewer servings of lean meat, fish, or poultry per day, along with incorporating plant-based proteins like beans, lentils, and nuts a few times a week.
• Nutrient Highlights: Lean protein sources provide vital nutrients like iron, zinc, and B vitamins without the excess saturated fats, making them beneficial for blood pressure management.

Low-Fat Dairy

Low-fat dairy products are excellent sources of calcium and protein, both of which contribute to heart health and blood pressure regulation. Calcium helps blood vessels contract and relax as needed, supporting stable blood pressure. Low-fat options also minimize saturated fat intake, which is important for maintaining healthy cholesterol levels.

• Daily Recommendations: The DASH diet recommends 2-3 servings of low-fat dairy products each day. Options include yogurt, milk, and cheese that are low in fat yet high in essential nutrients.
• Nutrient Highlights: In addition to calcium, low-fat dairy provides vitamin D, which has been linked to improved cardiovascular health. Including low-fat dairy supports bone health and helps meet daily nutrient requirements without excess calories.

Limit Red Meat and Sweets

Reducing the intake of red meat and sugary foods is a key aspect of the DASH diet, as both are high in saturated fats and empty calories. Regular consumption of red meat is associated with increased cholesterol levels, while sugary foods contribute to weight gain and can cause insulin spikes, which indirectly affect blood pressure. The DASH diet suggests consuming red meat and sweets only occasionally, encouraging plant-based or lean protein alternatives and low-sugar treats.

• Recommendations: Limit red meat to 1-2 times a week, opting for small portions when included. Sweets should also be limited to occasional consumption.
• Nutrient Highlights: Choosing plant-based proteins and natural sweeteners over red meat and refined sugar contributes to healthier cholesterol levels and improved insulin sensitivity, making it easier to manage blood pressure.

Additional DASH Diet Recommendations

In addition to these core principles, the DASH diet encourages using herbs and spices to flavor foods instead of salt. This approach helps lower sodium intake while still allowing for flavorful meals. The diet also emphasizes drinking plenty of water and avoiding sugar-laden beverages, which can add excess calories and contribute to weight gain.

• Weekly Recommendations: Aim for 4-5 servings of nuts, seeds, and beans weekly, as these are rich in magnesium and fiber. Incorporating these foods regularly helps create a balanced, nutrient-dense eating pattern.

Why the DASH Diet is Effective for Blood Pressure

The DASH diet’s emphasis on whole, nutrient-dense foods, combined with its low-sodium, low-sugar approach, makes it one of the most effective dietary strategies for blood pressure management. By prioritizing foods rich in potassium, magnesium, calcium, and fiber, the DASH diet helps balance blood pressure naturally. Research has consistently shown that following the DASH diet can reduce systolic blood pressure by 8-14 points, particularly for individuals with prehypertension or mild hypertension. This reduction is comparable to some blood pressure medications, highlighting the diet’s potential as a natural alternative or complement to pharmaceutical treatments.

Furthermore, the DASH diet’s flexibility and variety make it a sustainable choice, encouraging adherence over time. Its focus on fresh, minimally processed foods helps people reduce their reliance on fast foods and processed snacks, which are often high in sodium and unhealthy fats. As a result, the DASH diet not only aids in blood pressure control but also supports weight management, cholesterol balance, and general cardiovascular health.

The DASH diet’s practical approach to heart health makes it accessible and easy to follow, helping individuals manage their blood pressure and improve overall wellness. By adopting this nutrient-rich eating pattern, you can create a foundation for long-term health, making the DASH diet an invaluable tool for those seeking to manage high blood pressure naturally.

Essential Nutrients for Managing High Blood Pressure

Maintaining a balanced intake of essential nutrients is critical in managing high blood pressure. These nutrients help regulate cardiovascular health, reduce strain on blood vessels, and promote overall wellness. By focusing on specific nutrients like potassium, magnesium, calcium, and fiber, you can make food choices that directly support healthy blood pressure levels. Each nutrient serves a distinct function, creating a balanced approach to blood pressure management when combined with a heart-healthy diet.

Potassium

Recommended Adequate Intake: Adults should aim for a minimum of 3,400 mg of potassium per day, as this level supports blood pressure regulation.

Function: Potassium helps counterbalance sodium levels in the body, which is essential for blood pressure control. A high potassium-to-sodium ratio is associated with healthier blood pressure levels because potassium helps the kidneys eliminate excess sodium.

Good Sources: Leafy green vegetables, root vegetables (such as potatoes and carrots), bananas, and avocados are excellent potassium-rich options. Including these foods daily can help support sodium balance and blood pressure control.

Magnesium

Recommended Dietary Allowance: Adults should consume between 310–420 mg of magnesium per day, depending on age and gender.

Function: Magnesium is essential for blood vessel function, helping to relax blood vessels and regulate blood pressure. Adequate magnesium intake has been associated with reduced blood pressure and improved vascular health.

Good Sources: Foods rich in magnesium include nuts (such as almonds and cashews), seeds, whole grains, and green leafy vegetables. Incorporating these foods into your diet provides a steady source of this critical mineral.

Calcium

Recommended Adequate Intake: Aim for 1,000–1,200 mg of calcium daily to support heart health and blood pressure regulation.

Function: Calcium assists blood vessels in tightening and relaxing as needed, which is important for maintaining stable blood pressure. Research suggests that diets high in calcium are linked to better blood pressure control.

Good Sources: Low-fat dairy products (such as yogurt, milk, and cheese), fortified plant-based milk, and leafy green vegetables (like kale and collard greens) provide calcium. Including these foods in your diet can promote vascular function and support healthy blood pressure.

Sodium

Recommended Intake: The general recommendation for sodium intake is less than 2,300 mg per day. However, for individuals with high blood pressure, it’s advised to limit sodium intake to no more than 1,500 mg daily.

Function: Reducing sodium intake is one of the most effective ways to manage blood pressure, as excess sodium can lead to fluid retention, which raises blood pressure.

Good Practices: To lower sodium intake, prioritize fresh, unprocessed foods, and choose lower-sodium options when possible. Cooking at home allows you to control added salt, supporting heart health over the long term.

Fiber

Benefits for Blood Pressure: Fiber-rich foods like fruits, vegetables, and whole grains aid in cholesterol management and support healthy weight, both of which contribute to lower blood pressure. Additionally, fiber supports digestive health, which is a critical aspect of overall wellness.

Good Sources: Fruits like apples and berries, vegetables, and whole grains such as oats and quinoa are high in fiber and can be incorporated into your meals daily. A diet high in fiber supports heart health and can help with blood pressure regulation over time.

Omega-3 Fatty Acids

Function: Omega-3s are known to reduce inflammation in the body, which can improve vascular health and promote lower blood pressure. Omega-3s support blood vessel relaxation, reducing the risk of hypertension-related complications.

Good Sources: Fatty fish (such as salmon and mackerel), flaxseeds, and walnuts are rich sources of omega-3 fatty acids. Including these foods in your diet a few times a week provides consistent omega-3 intake for optimal cardiovascular support.

Combining these nutrients as part of a high blood pressure diet forms a balanced, nutrient-rich approach to managing blood pressure. Following the DASH diet’s recommended portions—4-5 servings of fruits, 4-5 servings of vegetables, 2-3 servings of low-fat dairy, 2 or fewer servings of lean meats or fish per day, and 4-5 servings of nuts, seeds, and beans per week—ensures you meet your nutritional needs while keeping sodium intake low. This dietary pattern has been shown to effectively lower blood pressure, especially when combined with sodium restriction, making it an accessible and impactful option for long-term health management.

Foods to Limit or Avoid

While certain foods can positively impact blood pressure, others can have the opposite effect, particularly those high in sodium, unhealthy fats, and added sugars. Reducing or avoiding these foods can enhance the effectiveness of a high blood pressure diet and support a healthier lifestyle.

Foods to Limit

1. Processed and Packaged Foods: Many processed foods, from canned soups to frozen meals, are high in sodium, preservatives, and unhealthy fats. Opting for fresh or minimally processed options helps you avoid these hidden sources of sodium.
2. Sugary Beverages: Drinks like sodas, sweetened teas, and energy drinks contain high amounts of added sugars that contribute to weight gain and metabolic stress, both of which can increase blood pressure. Water, herbal teas, or sparkling water are healthier alternatives.
3. Red Meat: Red meat often contains high levels of saturated fat, which can contribute to arterial plaque buildup and increase blood pressure. Limiting red meat intake and choosing lean proteins can help reduce these risks.
4. Fried and Fast Foods: These foods contain unhealthy trans fats and are often high in sodium. Consuming fried foods frequently can lead to weight gain and elevated cholesterol, both of which can worsen high blood pressure.
5. Alcohol: Excessive alcohol intake can elevate blood pressure and add unnecessary calories. Moderation is crucial, with a general recommendation of no more than one drink per day for women and two drinks per day for men.
6. High-Sodium Condiments: Condiments like soy sauce, ketchup, and certain salad dressings can be surprisingly high in sodium. Opt for low-sodium versions or use natural flavor enhancers like lemon juice and herbs.

By minimizing these foods, you can better support your blood pressure goals and improve overall cardiovascular health. Adjusting your diet to focus on nutrient-dense, low-sodium foods can be both enjoyable and beneficial in the long run.

Practical Tips for Following a High Blood Pressure Diet

Transitioning to a high blood pressure diet can be simplified with some practical, sustainable strategies that help keep you motivated and on track. By implementing these small changes, you’ll find it easier to commit to a diet that supports your blood pressure goals and enhances your overall wellness. The key to success lies in planning, mindful food choices, and establishing a routine that doesn’t feel restrictive but rather empowering. Here are some tried-and-true tips to make following a high blood pressure diet not only achievable but enjoyable.

Plan Your Meals

• How It Helps: Meal planning is one of the most effective ways to stay on track with a high blood pressure diet. By planning meals for the week, you’re less likely to make impulse choices that might include high-sodium or high-sugar foods.
• Implementation: Start by designating a day to plan your meals and grocery shopping list. Include a variety of vegetables, fruits, lean proteins, whole grains, and low-fat dairy to meet the nutrient goals of a high blood pressure diet. Preparing meals in advance also saves time, reduces stress around meal prep, and ensures you always have heart-healthy options available.

Read Labels Carefully

• How It Helps: Many packaged foods contain hidden sodium, sugars, and unhealthy fats, which can elevate blood pressure. Learning to read food labels empowers you to make healthier choices that align with your goals.
• Implementation: When shopping, look for products labeled as “low-sodium,” “unsweetened,” or “no added sugar.” Check the nutrition label for sodium content, aiming for foods with 140 mg or less per serving, and watch for hidden sugars in ingredients like “high-fructose corn syrup” or “evaporated cane juice.” Opt for items with lower sodium, saturated fat, and sugar content to help maintain healthy blood pressure.

Cook at Home

• How It Helps: Preparing meals at home puts you in control of ingredients, allowing you to limit sodium and unhealthy fats while focusing on nutrient-dense foods that benefit blood pressure. Homemade meals often taste fresher and can be adjusted to suit your dietary preferences without the added sodium found in many restaurant meals.
• Implementation: Experiment with simple, nutritious recipes that focus on whole foods. Batch-cooking can be helpful, as it allows you to prepare multiple servings at once, which can be stored for later use. This approach saves time and ensures that you have healthy, homemade options on hand, making it easier to stick to your diet plan.

Incorporate Herbs and Spices

• How It Helps: Using herbs, spices, and other natural flavor enhancers like garlic, lemon zest, and vinegar can add depth to your meals without relying on salt. This reduces your sodium intake while making dishes more enjoyable.
• Implementation: Fresh herbs like basil, cilantro, and rosemary, or spices like cumin, paprika, and turmeric, can transform the flavor profile of meals. Experiment with different combinations to create diverse, flavorful dishes. Adding citrus zest or a splash of vinegar also enhances flavor without adding sodium. Gradually, you’ll find you rely less on salt and more on these natural flavorings.

Hydrate Well

• How It Helps: Staying hydrated supports kidney function, which is essential for regulating blood pressure. Proper hydration also aids digestion and helps your body absorb nutrients from the foods you consume.
• Implementation: Make a habit of drinking water throughout the day by keeping a water bottle nearby. Try drinking a glass of water with each meal and snack, and consider herbal teas or infused water (with cucumber, lemon, or berries) for variety. Avoid sugary drinks, as they can contribute to weight gain and impact blood pressure.

Gradually Reduce Salt

• How It Helps: If you’re accustomed to high-sodium foods, it can be challenging to switch to a lower-sodium diet. Gradually reducing salt allows your taste buds to adjust over time, making it easier to enjoy lower-sodium meals.
• Implementation: Start by reducing salt in recipes by half and increase the use of herbs and spices. Over time, aim to eliminate salt during cooking and only add a small amount, if necessary, at the end. This gradual approach can help you adapt without feeling deprived and reduce your overall sodium intake significantly.

Creating a Sustainable Routine

Following a high blood pressure diet is not about strict restrictions but about making balanced choices that support health. By implementing these tips, you can create a sustainable and enjoyable routine that makes it easier to commit to your health goals over the long term. Consistency is key, and with simple changes like planning meals, choosing nutrient-rich ingredients, and staying hydrated, you’ll find that a high blood pressure diet is both achievable and satisfying. Enjoy the journey of discovering new flavors and recipes that support your wellness, knowing that each small step brings lasting benefits.

Monitoring Progress and Adjusting Your Diet

Tracking your dietary habits and blood pressure over time can help you assess the effectiveness of your high blood pressure diet and make necessary adjustments. Regular monitoring enables you to identify patterns, celebrate progress, and adjust your dietary plan as needed.

Monitoring Tips

1. Keep a Food Journal: Tracking your meals and snacks can help you spot areas for improvement and highlight foods that may influence blood pressure.
2. Check Blood Pressure Regularly: Using a home monitor allows you to track your blood pressure over time and assess any diet-related improvements.
3. Adjust Based on Results: If you notice consistently high readings, consider adding more nutrient-rich foods and reducing processed items in your diet.
4. Seek Professional Guidance: A healthcare provider or nutritionist can provide insights tailored to your needs, helping you refine your diet for better blood pressure control.

By monitoring your progress, you can create a responsive and effective approach to managing high blood pressure through diet.

“Small, consistent changes like adding potassium-rich foods daily can lay a powerful foundation for lasting blood pressure control." 

A Holistic Approach to Managing High Blood Pressure: Key Diet and Lifestyle Changes

Managing high blood pressure requires a comprehensive approach that combines a balanced diet with critical lifestyle changes. Here are essential factors to consider beyond diet to optimize cardiovascular health and well-being:

• Incorporating regular physical activity into your weekly routine strengthens the heart, making it easier for it to pump blood efficiently. Aim for at least 150 minutes of moderate exercise each week—whether through brisk walking, cycling, or swimming—to help regulate blood pressure while benefiting mental health through endorphin release.
• Stress management is equally important, as chronic stress not only raises blood pressure but also weakens the immune system and disrupts sleep. Incorporating stress-relief techniques, such as deep breathing exercises, meditation, or yoga, can help reduce these effects. Additionally, finding time for activities you enjoy—like reading, spending time outdoors, or engaging in creative hobbies—can improve emotional well-being and bring balance to your day-to-day life.
• Quality sleep is another pillar of cardiovascular health, with research showing that adults should aim for 7-9 hours of restful sleep each night. Good sleep hygiene, including setting a regular bedtime, reducing screen time, and developing a relaxing nighttime routine, supports heart health and allows the body to regulate blood pressure naturally.
• Maintaining proper hydration is also vital. Drinking about eight glasses of water per day helps maintain bodily functions like blood pressure regulation, temperature control, and joint health. Hydration supports nutrient transport, helping maintain energy levels and overall vitality.

For individuals with additional health concerns, such as kidney disease or pregnancy, it’s advisable to seek personalized guidance to adjust diet and lifestyle habits accordingly. For example, individuals with kidney disease may need to closely monitor potassium and protein intake, while those who are pregnant should prioritize nutrient-dense foods and regular hydration to support both maternal and fetal health.

Integrating these lifestyle practices with a heart-healthy diet creates a balanced, holistic wellness approach that enhances resilience, boosts energy, and supports long-term cardiovascular health. This combined effort not only helps manage blood pressure but also empowers you to lead a more balanced, healthful life.

Adopting a high-blood-pressure diet is a transformative step toward a healthier, more vibrant life. By choosing nutrient-rich foods, embracing lifestyle adjustments, and committing to regular monitoring, you can achieve lasting blood pressure control and reduce the risks of related health complications. Every meal becomes an opportunity to nurture your heart, support energy levels, and enhance your well-being. For added support on this journey, consider Roots Nutrition’s personalized supplements, crafted to complement your dietary efforts and provide essential nutrients for optimal cardiovascular health. Take charge of your wellness with a holistic approach that empowers you to live each day at your best.

Common Questions About High Blood Pressure Diet

What is the best diet for managing high blood pressure?

The DASH diet is widely recognized as the best diet for high blood pressure, emphasizing nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy. This diet reduces sodium intake and focuses on potassium, magnesium, and calcium—key nutrients known to support blood pressure control. Adopting the DASH diet can help reduce blood pressure, particularly when combined with lifestyle changes such as regular exercise and stress management.

How does sodium impact blood pressure levels?

Sodium can increase blood pressure by causing the body to retain water, which places additional strain on blood vessels. High-sodium diets are associated with higher blood pressure, while reducing sodium can significantly lower it. For those with high blood pressure, it’s recommended to limit sodium intake to no more than 1,500 mg per day. Opting for fresh foods and low-sodium alternatives can help reduce sodium in your diet.

What foods should I avoid on a high blood pressure diet?

To manage high blood pressure effectively, limit foods high in sodium, unhealthy fats, and added sugars. This includes processed foods, sugary drinks, fried foods, red meat, and high-sodium condiments like soy sauce and ketchup. Reducing these foods and replacing them with whole foods like vegetables, fruits, and whole grains can support better blood pressure control and overall heart health.

How much potassium do I need daily to help lower blood pressure?

Adults are recommended to consume a minimum of 3,400 mg of potassium per day. Potassium helps balance sodium levels in the body, which can reduce fluid retention and lower blood pressure. Good sources include leafy greens, root vegetables, bananas, and avocados. Including these foods in your diet can support blood pressure regulation naturally.

Is exercise important for managing high blood pressure?

Yes, regular physical activity is highly beneficial for managing high blood pressure. Engaging in moderate exercise—such as brisk walking, cycling, or swimming—for at least 150 minutes per week can strengthen the heart, improve circulation, and enhance blood pressure control. When combined with a high blood pressure diet, exercise can further reduce blood pressure and support long-term heart health.