This webpage is a companion to Step 4 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide
Step 4 discusses the benefits of a Mediterranean-style diet for blood pressure, with a particular focus on choosing the healthiest grain-based foods – and the healthiest fats. Yes, not all fats are bad for us and some historical health advice is now being overturned. You don’t need to avoid all fatty food to lower your blood pressure!
Mediterranean Living: Foods that lower blood pressure naturally
There’s a good article about the mediterranean diet here: Positive Health Wellness – Mediterranean Diet
And if you’ve found yourself on this webpage without having bought our book, you can get an overview on our own article here: Mediterranean diet for high blood pressure
DASH diet (Dietary Approaches to Stop Hypertension)
You can download copies of the DASH diet. It’s a bit regimented but there are some good recipes in the back.
DASH Diet short version
DASH Diet Full version
Types of whole grains and refined grains.
US government – tips on eating whole grains and list of whole grain ingredients
Again, for those of you who don’t yet have the guide, a wee overview of whole grains in our article here:
Whole grains for high blood pressure
Whole grain Recipes
Here are some good sources of recipes using whole grain flour:
Whole Grains Council recipes
Some health experts recommend that we avoid grains completely. This is based on the idea that grains have entered the human diet relatively recently in our evolution and as such our bodies are not yet fully adapted to processing and digesting grains.
Some thus recommend following what’s called the “Paleo diet”, often dubbed the “Caveman diet” – a diet based on the kinds of food our stone age ancestors ate – fish, wild meat, eggs, fruit, roots, vegetables, nuts – a diet that’s high in protein and fibre and low in carbohydrates.
This might sound wacky or unnecessary, but there’s a growing amount of research that suggests eating grains can be related to a variety of chronic health problems, including obesity, diabetes, and various disorders of digestion.
If you’re interested, you can read more about this here:
The Paleo Diet: 15 Health Benefits – JenReviews.com
The paleo diet – short summary – webmd.com
Even some who don’t subscribe to the paleo diet hypothesis argue that the modern form of grains which are intensively bred and often genetically modified are not healthy eating. You can read more about this here:
Grains and Human Evolution
Why Grains Are Unhealthy – Mark’s Daily Apple
Oils and Fats
There’s an ongoing debate over the role of fat in blood pressure and health with more and more research showing that fat and saturated fat are not bad for you in the way government health authorities have suggested (except trans fats).
This is obviously very counter-intuitive and may be hard to believe. These links give detailed information and evidence:
Clear and comprehensive summary of the state of the debate:
Looks like the medical establishment was wrong about fat (Business Insider)
Saturated fat’s role in heart disease is a myth (Medical News Today)
Why we shouldn’t have been told to eat less fat in the first place:
Links between saturated fat and health have no scientific basis (Herald Scotland)
Dutch Get it Right and Recognize Saturated Fat is Not a Problem (Mercola.com)
Plus our own brief article, with more links: Saturated fat and high blood pressure
Listing of the sodium content of various cheeses: Sodium content of cheese
Omega 3 Supplements
Omega 3 fatty acid supplements are most commonly found in the form of fish oils (the omega 3s are called EPA and DHA). You can also get flax seed-based supplements (omega 3s called ALA) if you’re vegan.
The University of Maryland Medical Center recommends the following daily intake. Read the label carefully on the packaging to make sure the daily dose would give you enough of these omega 3s:
DHA 1000 – 2500mg; EPA 220 mg
ALA (from flax) 1-2 g per day
If you’re buying omega 3 supplements derived from fish oils, additionally check that the fish oils are standardized at 3000-4000mg ideally.
You can buy a good quality plant-based (vegan) omega-3 supplement here: Ora Organic Omega-3
Fish and Shellfish and Omega 3 Fatty Acids
Information on the omega 3 content of various fish and shellfish (scroll down):
Fish, shellfish and omega 3s
Greenpeace has created a ‘red list’ of fish that are most endangered by overfishing and damage to their environment. It includes Atlantic salmon, halibut, and various tunas.
Greenpeace Fish Red List
Send us your ideas and suggestions
If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com
NOTE: This page is designed to be a companion page to Step 4 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of Mediterranean-style eating.
For more information on foods that lower blood pressure naturally, you can further browse this website or, of course, buy the guide..!
ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!