The Mediterranean Diet and Blood Pressure

High blood pressure, also known as hypertension is one of the major risk factors for cardiovascular problem, which account for one in every three deaths in the United States.

High blood pressure treatment is usually done through medication and regular follow-ups with the doctor, which can span years. It is important to know though that high blood pressure and cardiovascular problems could be avoided if one maintains a healthy lifestyle and eating habits.

For instance, recent studies, such as that published in the European Journal of Clinical Nutrition (Vol. 63), have revealed that a Mediterranean style diet rich in fruits, vegetables and olive oil, could reduce the risk of hypertension. This research is the first to provide evidence that directly relates fruits and vegetables and the Mediterranean diet, as a whole, to hypertension.

List of Low Sodium Foods

First, fruits and vegetables have low sodium content. As you know, high sodium content could be one of the main causes of high blood pressure. They are also rich in potassium, which is a mineral important for maintaining proper heart function.

Fruits and vegetables are also rich in the minerals calcium and magnesium, which are both extremely important.

low sodium foods chart

Healthy eating habits, combined with a healthy lifestyle free of smoking, stress and high amounts of alcohol, could all keep a healthy blood pressure.


  1. Lori Taylor says:

    I am eager to get started on this diet plan. I do have a couple of questions though. I have food allergies mainly with nuts. I am deathly allergic to all nuts. Just being around them causes a reaction and eating them will result in death. So, I need to know what items I can substitute in the place of nuts to still get the protein and vitamins needed. I am also a vegetarian. Won’t touch meat and poultry but I love fish (allergic to shellfish though) and according to your plan it’s recommended to eat fish only twice a week. Can you recommend other meal choices? Thanks!

  2. Betty Egner says:

    My lower number is always in the sixties but my upper number on a good day will be 140.However it goes up and down between 140 and has even gone to 212. The best my doctor has advised is gonto emergency or take a light sleeping pill and lay down. Emergency keeps me for up to six hours and then sends me home and tells me to call my doctor in the morning. I do eat a healthy diet similarly tonwhat you suggest and also take two different prescription pills for blood pressure and one hor cholesterol (which is keeping my cholesterol in check). I have no idea why my clod pressure goes up or down . I am not under any stress and do practice deep breathing. Maybe you have another suggestion. thanks. Betty

  3. Sharon Adcock says:

    I have high blood pressure, am on hctz./losartan 100/25 mg. and am hoping to get off this at some point. I am eatting lots of fruits and veggies, eatting eggs, and venison and beef without
    the pestisides as much as I can afford. It is an everydaY BATTLE because I grave the processed
    foods like cookies , something sweet and am having trouble just eatting healthy food alone.
    hoping the med. diet will help. Maybe you have suggestions. Not alot of money either to join
    health clubs so I walk on my treadmill at least 3 times a week, which isn’t enoughn but I
    hate to excercise.

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