Can a diet that lowers blood pressure also make you feel younger? Introducing healthy habits and recipes that you don't have to endure.

Have you been told that your blood pressure is high during a physical checkup, but have put it off because you have no particular symptoms? Or, perhaps you have been turned off by the image of blood pressure foods as "bland and tasteless" or "hard to stick to day after day.

But what if that diet is the secret to not only protecting your future health, but also restoring your youthfulness from the inside out? In fact, the art of eating to lower blood pressure does not involve strict "endurance" or "restriction. It is a "smart habit" that, with a little knowledge and ingenuity, can enrich your daily diet and help you to have supple blood vessels and a healthy life.

Here, we provide a thorough explanation from a professional perspective, from basic knowledge of hypertension, to the assumptions we tend to make, to specific recipes and food service choices that can be put into practice right away, starting today.

 

Why do we need a diet to lower blood pressure in the first place? Risks of neglect and body mechanisms

When you hear the phrase "a diet that lowers blood pressure," you may find it a bit tedious. However, as I mentioned at the beginning of this article, it is one of the wisest self-investments you can make to protect your future health and youthfulness. It is easy to get caught up in the daily grind and put off taking action, especially if you are not aware of any symptoms, but that "silence" is the most frightening aspect of hypertension.

In this section, we will first answer the fundamental question, "Why do we need to manage our blood pressure?" we will carefully unravel how hypertension affects our bodies and what risks there are if it is left untreated, starting with the mechanisms of the body. To correctly understand your own health condition and take a meaningful first step, let's start by learning what hypertension really is.

What is Hypertension? First, let's know your condition correctly.

Blood pressure" is the pressure exerted on the walls of blood vessels as the heart pumps blood throughout the body. The highest pressure when the heart contracts and pumps blood is called "systolic pressure (upper pressure)," and the lowest pressure when the heart expands is called "diastolic pressure (lower pressure).

It is these two values that are measured during physical examinations. And hypertension means that this blood pressure is chronically higher than the reference value, even when the patient is at rest. The guidelines of the Japanese Society of Hypertension classify blood pressure as follows. Please check where your own values fall.

Classification.	Systolic blood pressure (upper blood pressure)	Diastolic blood pressure (blood pressure below)
normal blood pressure	Less than 120 mmHg	and less than 80 mmHg
normal hypertension	120-129 mmHg	and less than 80 mmHg
hypertension	130-139 mmHg	or 80-89 mmHg
I Hypertension	140-159 mmHg	or 90-99 mmHg
II degree hypertension	160-179 mmHg	or 100 to 109 mmHg
III Hypertension	180 mmHg or higher	or more than 110 mmHg

(Source: Hypertension Treatment Guidelines 2019 (Japanese Society of Hypertension))

There are two types of hypertension: secondary hypertension, which is caused by a specific cause such as kidney disease or hormonal abnormalities, and essential hypertension, which has no clearly identifiable cause but is caused by a complex combination of genetic factors and lifestyle habits.

And it is said that about 90% or more of hypertensive patients in Japan have this "essential hypertension". This means that in many cases, the key to lowering blood pressure lies in daily diet and other lifestyle habits.

Why is high blood pressure dangerous? Serious Diseases Caused by Neglect

There is a clear reason why hypertension is called the "silent killer. This is because it quietly but surely damages blood vessels throughout the body with few or no symptoms, increasing the risk of serious, life-threatening diseases.

Imagine this. Imagine a hose that is always stretched taut, with water flowing through it at high velocity. Blood vessels are no different. The walls of blood vessels, which used to be flexible, gradually become thicker, stiffer, and more brittle as a result of the continuous high pressure. This is "arteriosclerosis.

As arteriosclerosis progresses, the inside of blood vessels become narrower, more easily clogged, or even rupture. As a result, the possibility of serious diseases such as the following increases.

• If it occurs in a blood vessel of the brain: stroke (cerebral infarction, cerebral hemorrhage, subarachnoid hemorrhage)
• If it occurs in the blood vessels of the heart: myocardial infarction, angina pectoris, heart failure
• If it occurs in the blood vessels of the kidney: nephrosclerosis, renal failure (may require dialysis in advanced stages)

These diseases often develop suddenly one day and take a life or leave serious aftereffects on the body. Before this happens, it is of utmost importance to recognize the silent screams from the blood vessels and begin to take action.

And the most effective and basic measure of this is daily dietary control. I do not mean to scare you, but this is an objective fact. That is why we need to think seriously about "diet to lower blood pressure" and practice it wisely.

 

First, reset assumptions! The "Big Misconception" and the "New Normal" in Blood Pressure Control

In the previous chapter, we told you how hypertension is a "silent killer" that poses a silent and serious risk. Upon learning this fact, some of you may have decided, "I'm going to change my diet today!" and some of you may have made up your mind to do so. However, despite their enthusiasm, it is also true that many people stumble at the first step.

This is because we have unwittingly harbored a "big misconception" about blood pressure control diets. In this section, we will reset such assumptions that easily lead to failure and shift our mindset from "endurance" to "wise ingenuity.

Misconception 1｜Perfectionism that "we have to get the salt content close to zero anyway...

When you hear the term "blood pressure control," the first thing that comes to mind is probably the term "salt reduction. Then, there are so many cases where people fall into extreme perfectionism, saying, "Salt is evil. It must be eliminated thoroughly." In so many cases, people fall into extreme perfectionism. It is wonderful to be stoic, for example, removing salt from all dishes and persevering with tasteless meals, but unfortunately, this approach does not last long in most cases. This is because excessive endurance causes a great deal of stress, which in turn leads to disordered eating and frustration.

The new normal here is the concept of "know your enemy and deal with him wisely. It is not just the salt and soy sauce we use in cooking that we really need to be aware of. Rather, what is troubling is the hidden salt content in processed foods and restaurant menus. For example, bread, noodles, ham, sausage, fish paste, retort-pouch foods, and other foods that we usually consume without much thought contain a surprisingly large amount of salt.

The target for salt intake recommended by the Ministry of Health, Labor and Welfare is "less than 6 g per day. This is not a "zero" goal. The first step to a low-sodium lifestyle is to recognize the realistic goal and to understand the existence of "invisible salt".

Misconception 2｜An assumption that "healthy food = tasteless and troublesome

It is impossible to cook a healthy meal every day because it would be too much work. This is also a very common comment, and is a major barrier that prevents people from taking on the challenge of eating a diet that lowers blood pressure. However, this is just a wasteful assumption due to ignorance of "ingenuity.

The new normal here is to think in terms of "addition" rather than "subtraction. Many people's idea of salt reduction tends to focus only on "subtracting" salt. This will naturally result in a lack of flavor and a reduction in the enjoyment of the meal by half. However, a true blood pressure diet can be richer and more satisfying by "adding" an element of deliciousness instead of reducing salt.

What do we "add"? It is "umami", "aroma", and "acidity". For example, the umami of authentic dashi (soup stock) made from kombu (kelp) or dried bonito flakes. The spicy stimulation of spices such as pepper, curry powder, and chili peppers. The rich aroma of "savory vegetables" such as ginger, garlic, shiso leaves, and myoga. And the refreshing acidity of lemon and vinegar. By making good use of these ingredients, even if the amount of salt and soy sauce used is small, the flavor profile can be clearly defined and deepened.

 

The three basic principles of a blood pressure-lowering diet

In the previous chapter, we cleared up a "major misconception" in the diet for blood pressure control and told you that the key is not strict "subtraction," but a change in mindset that "adds" tasty and healthy nutrients to the diet. With that new mindset in hand, let's finally get into the specific methodology for implementing a diet that lowers blood pressure from this point on.

What we present here are three exhaustive and systematic "basic principles" that you should incorporate into your daily diet. Once you understand these principles, you will no longer have any doubts about improving your diet and will be able to take solid steps forward. You will acquire a lifetime of knowledge that will enrich your daily diet.

Principle 1｜"Reduce Salt": Tips on how to keep a balanced and easygoing approach.

The first principle is still the basic one: reduce salt. However, remember. Our goal was not "zero salt," but a realistic goal of "less than 6 g of salt per day," right? To achieve this goal, it is important to know the amount of salt hidden in our daily life and to make the best use of it. For example, let's start with the following small efforts.

• Only taste the noodle soup, don't drink it all.
• Soy sauce and sauces are not "poured" but rather "dipped" in a small dish to get into the habit of "dipping" them.
• Eat pickles and processed foods a little less often.
• When buying processed foods, make it a habit to check the "salt equivalent" on the Nutrition Facts label.

And the greatest ally in reducing salt is the "additive" concept mentioned in the previous chapter. What you lack in salt content, you can make up for with other flavors. Spices (pepper, curry powder, shichimi pepper), savory vegetables (ginger, garlic, shiso leaves, myoga), and acidity (lemon juice, vinegar) will accentuate the flavor and add depth to the dish, making it much more satisfying. It is also wise to use commercially available low-sodium seasonings.

Seasonings	How to choose and use them well	Comparison Points
Low-sodium soy sauce and miso	It can be used in the same way as regular soy sauce, but do not use too much. We also recommend "dashiwari soy sauce," which has a strong aroma.	Salt content is cut by 25% to 50% compared to typical products.
juice pressed from a bitter orange	The acidity of the citrus and the flavor of the dashi make it less salty than soy sauce. Use as a garnish or for grilled fish.	It is lower in salt than soy sauce and adds a refreshing flavor.
Salt-free soup stock	Used in simmered dishes and soups, it brings out the flavor of the ingredients and gives them a deep taste without the addition of salt.	Because there is no added salt, you have complete control over the amount of salt in your food.

Principle 2｜"Increase" potassium to eliminate excess salt

A must practice in combination with salt reduction is to actively "increase" certain nutrients. A prime example is potassium. Potassium plays a very important role in our bodies. Whenever there is excess salt (sodium) in the body, potassium catches it and excretes it out of the body as urine together. It is truly a reliable partner that supports salt reduction.

This potassium is especially abundant in vegetables, fruits, potatoes, and seaweed. By consciously adding these foods to your daily diet, you can expect to mitigate the effects of a little too much salt on your body.

However, those with kidney disease may need to limit their potassium intake, so be sure to consult your physician beforehand. Check out these potassium-rich foods that are readily available in supermarkets.

Food name	Potassium content (per 100g)	Easy to incorporate
avocado (Persea americana)	720mg	For salads, salad dressings, and sandwiches.
Spinach (boiled)	490mg	Boiled, sautéed, or used as a garnish for miso soup.
natto (fermented soybeans)	660mg	With rice. The sauce that comes with the dish is also an ingenious way to cut the sauce in half.
banana	360 mg	Easy addition to breakfast and snacks.
kiwi fruit	300mg	For desserts and yogurt toppings.

(Source: Standard Tables of Food Composition in Japan, 2020 edition (8th revision))

Principle 3｜"Regulating" DASH diet and nutrients to strengthen blood vessels

The final principle is to "balance" the overall diet. Rather than eating only certain foods, a combination of various nutrients will be more effective in lowering blood pressure. The ideal model for this is the DASH diet, a diet developed in the United States for the prevention of high blood pressure.

The DASH diet is not a hard-and-fast rule, but is based on the simple idea of 1) a high intake of fruits, vegetables, and low-fat dairy products; 2) a focus on fish, poultry, nuts, and whole grains (such as brown rice and whole grain bread); and 3) a reduction in saturated fat (such as fat from meat), cholesterol, and sweet foods. This also ties in with what I mentioned earlier about increasing potassium.

In addition to the DASH diet concept, it is also helpful to be aware of the following nutrients that keep blood vessels strong and supple

• EPA and DHA: Oils abundant in blue fish (mackerel, sardines, horse mackerel, etc.). They are expected to help thin the blood and prevent hardening of the arteries.
• Dietary Fiber: Rich in vegetables, mushrooms, seaweed, and whole grains. Helps eliminate sodium and reduce blood sugar spikes.
• Magnesium and calcium: Both minerals are involved in blood pressure regulation. Magnesium is found in nuts, seaweed, and soy products, while calcium is found in dairy products, small fish, and green and yellow vegetables.

By being aware of these principles, the diet for lowering blood pressure evolves beyond mere salt reduction to an approach that regulates the entire body in a healthy manner.

 

How to choose meals that do not raise blood pressure How to choose meals that do not raise blood pressure by scene

In the previous chapter, you learned the three basic principles of eating to lower blood pressure: reduce salt, increase potassium, and balance your diet. Now that you understand the theory, you may be asking yourself, "Well, what exactly should I eat in my busy life?" Many of you may be thinking, "Well, what exactly should I eat in my busy daily life?

To truly own the knowledge, it is essential to put it into daily action. In this section, we will finally introduce practical tips on how to choose and devise specific meals that you can imitate right away, starting today, by dividing them into two situations that many people tend to worry about: "eating out/convenience stores" and "cooking for yourself". Let's start taking steps to prevent blood pressure wisely and effortlessly according to your lifestyle.

For those of you who mainly eat out or go to convenience stores

When we are busy at work, we tend to rely on eating out or eating at convenience stores. Although it is easy to become overloaded with salt and fat, you can make a big difference by choosing the right food. Before you give up on the idea that "eating out = unhealthy," learn to choose wisely.

First, when you enter a set meal restaurant, it is recommended to choose grilled or steamed set meals rather than fried food. Blue fish, especially mackerel and sardines, are rich in EPA and DHA, which keep blood vessels healthy. And you can easily replenish potassium and dietary fiber by simply adding one small dish such as boiled spinach or chilled tofu in addition to rice, main dishes, and soup.

When you feel like eating noodles such as ramen, udon, or soba, do not drink all of the soup. This alone may reduce salt intake by 2 to 3 grams. For toppings, choose more vegetables such as wakame seaweed, green onions, and bean sprouts rather than chashu pork or tempura.

And convenience stores, which may be the most frequently used. In fact, they are a treasure trove of foods that can be a strong ally in blood pressure control. Please refer to the list below and try to combine them well.

What you can buy at convenience stores	point
Unsalted tomato juice, vegetable juice	Potassium supplementation made easy. Be sure to choose "no added salt".
Salad chicken, boiled egg	Good source of protein. Plain type is low in salt.
Cut vegetables, shredded cabbage	Add one to your lunch or bread. Use a small amount of dressing or choose a non-oil dressing.
Plain yogurt, milk	Calcium supplementation. Choose those without sugar or fructose.
Bananas, cut fruits	Rich in potassium, it makes an excellent breakfast or snack.

For those of you who struggle with daily cooking and recipes

Although it is hard work to come up with a daily menu, cooking for yourself is your best chance to control the salt and nutritional balance of your meals. Again, the key here is to think in terms of "addition. In particular, maximizing the flavor of "dashi" (soup stock) is the biggest secret to reducing salt in a tasty way.

Ideally, dashi should be carefully prepared from kombu or dried bonito flakes, but if this is difficult, commercially available salt-free dashi packets or simply soaking kombu in water overnight to make mizu-dashi (water broth) will suffice. This one step can greatly reduce the amount of salt and miso used in miso soups and simmered dishes.

In addition, if you prepare "reserve dishes that can be made and left over" when you have time, meals on busy days will become much easier. For example, "Marinated Mushrooms," which is simply stir-fried mushrooms with olive oil, garlic, and vinegar, and "Stewed Dried Kiriboshi Daikon," which is simply dried daikon radish simmered with canned tuna in broth. Both are rich in potassium and dietary fiber, and are reassuring items to have in the refrigerator.

If you are at a loss for a menu, try to keep in mind the basic form of "staple food (rice), main dish (fish or meat), side dish (vegetables), and soup". Just by following these basic patterns, you will be able to naturally achieve a good nutritional balance. For side dishes, you can make use of reserve greens, or simply chop tomatoes or rub cucumbers. The best way to achieve a blood pressure-lowering eating habit is not to aim for perfection, but to continue to enjoy it.

 

summary

In this issue, we have discussed in detail the risks of hypertension and the diet for lowering blood pressure. Looking back at the important points, we saw that three basic principles were important: 1) first, be aware of "invisible salt" in processed foods, 2) use potassium to get rid of excess salt, and 3) keep a balanced diet with reference to the DASH diet.

Whether you eat out or eat mostly at convenience stores, or if you cook for yourself and are struggling with your repertoire, you may now have a concrete action plan in mind. Blood pressure control is not a "subtractive" health approach that imposes strict restrictions. It is a creative and enjoyable process that "adds up" to deliciousness by utilizing spices, savory vegetables, and dashi flavor.

There is no need to aim for perfection. Start with something you think you can do, such as "leaving the broth out of noodles" or "adding a vegetable or fruit to your regular diet. That small step will be a great investment in creating your health and youthfulness 10 to 20 years from now. Start today with a new eating habit, and live a delicious, enjoyable, and healthy life.

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