Can Mediterranean diet lower hypertension risk?

In a study published in the journal European Journal of Clinical Nutrition, researchers found that people who consistently followed a Mediterranean-style diet had a lower risk of developing hypertension (high blood pressure) than those with the lowest adherence to the diet.

According to the Centers for Disease Control and Prevention, hypertension affects nearly half of all adults, defined as having a blood pressure of 130/80 mm Hg or higher. Left untreated, it can lead to heart disease, stroke, and kidney disease. Apart from medications, diets like the Mediterranean diet, emphasizing plant-based foods, are recommended for hypertension management, including vegetables, fruits, nuts, seeds, whole grains, legumes, healthy oils, and moderate fish consumption.

For the study, researchers from Harokopio University of Athens conducted a 20-year study from 2002 to 2022 to explore the benefits of adhering to the Mediterranean diet. Participants, averaging 41 years old at the study's onset, were assessed for various health parameters and dietary habits. Exclusions included hypertension and cardiovascular disease. A MedDietScore was assigned based on adherence to Mediterranean diet components like fruits, vegetables, fish, and olive oil. Follow-ups tracked changes in MedDietScore, vital signs, and incidences of hypertension, high cholesterol, diabetes, and cardiovascular disease.

The study involved 1,415 participants, and those closely adhering to the Mediterranean diet had the lowest risk of developing hypertension. Those with the lowest MedDietScore had a hypertension rate of 35.5%, while the middle group had a rate of 22.5%. In contrast, the group with the highest MedDietScore had a rate of 8.7%. The researchers also analyzed longitudinal changes in diet adherence over the study period from 2002 to 2012.

The study results emphasized the importance of eating habits in reducing the risk of developing hypertension. It also showed that the Mediterranean diet can be instrumental in lowering hypertension risk.These include eating a diet rich in plant-based foods, healthier monounsaturated fats, lean meats, whole grains, beans, vegetables, and nuts. People should avoid foods that are highly processed, higher in saturated fat, and with high sodium.

Reference:Georgoulis, M., Damigou, E., Derdelakou, E. et al. Adherence to the Mediterranean diet and 20-year incidence of hypertension: the ATTICA prospective epidemiological study (2002–2022). Eur J Clin Nutr (2024).