Can Plant-Based Diets Help Control High Blood Pressure?
As India's fast-paced lifestyle contributes to an increase in lifestyle diseases, hypertension, or high blood pressure, has become a silent yet widespread health threat. Often without noticeable symptoms, it can quietly harm the body over time. If left untreated, hypertension may lead to serious complications such as heart disease, stroke, kidney failure, and arterial blockages.
Dr Vanita Rahman, MD, an internal medicine expert with the Physicians Committee for Responsible Medicine (PCRM), explains the gravity of the issue: "Hypertension is a serious health problem that contributes significantly to India’s chronic disease burden. It often develops without symptoms, but that doesn’t make it less dangerous."
Understanding Hypertension
According to the World Health Organisation, "Hypertension (high blood pressure) is when the pressure in your blood vessels is too high (140/90 mmHg or higher). It is common but can be serious if not treated."
Contributing factors include poor diet, high sodium intake, sedentary habits, stress, obesity, and genetics. However, modern medicine and lifestyle interventions offer multiple avenues for controlling it. Among them, experts say, dietary changes, especially a shift to a plant-based diet, are proving increasingly effective.
Can a plant-based diet manage high blood pressure?
Dr Rahman advocates a minimally processed, plant-based diet as a powerful tool to manage and even reverse high blood pressure. "In my practice, I’ve seen patients significantly improve their blood pressure by adopting a minimally processed, plant-based diet," she shares.
This diet, rich in fruits, vegetables, legumes, whole grains, and nuts, naturally cuts down on sodium and saturated fats while boosting fibre and potassium, nutrients that are crucial for maintaining healthy blood pressure and heart function.
"What many people don’t realise is that nutritional factors play a large role not only in reducing the risk of hypertension but also in managing the condition after it has been diagnosed," she adds.
Research-backed and holistic
Scientific studies have shown that even individuals with treatment-resistant hypertension, those who don't respond well to medications, can benefit from dietary adjustments. In many cases, they may even be able to reduce or eliminate the need for long-term medication.
Even the WHO highlights that, "Lifestyle changes like eating a healthier diet, quitting tobacco and being more active can help lower blood pressure. Some people may still need to take medicines."
Beyond just blood pressure, a plant-based diet supports weight management, reduces bad cholesterol, and improves insulin sensitivity, making it ideal for those with coexisting conditions like diabetes and obesity.
"This approach also helps manage related conditions like diabetes, high cholesterol, and obesity. It's time we shift the conversation beyond medication and focus on holistic treatment methods and empowering patients with the knowledge to take control of their health and reduce the burden of this silent epidemic," Dr Rahman emphasises.
Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult your doctor for any concerns or questions regarding your health or medical condition.
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