Cut back on sugar and refined carbohydrates

Numerous studies have shown that limiting sugar and processed carbohydrates can help in weight loss and blood pressure reduction. Cutting back on them can give more benefits to you because they have little nutritional value and is high in calories.

According to 2014 research, sugar, especially fructose, may raise blood pressure more than salt. Sugar elevated blood pressure by 6.9 mm Hg systolic and 5.6 mm Hg diastolic in studies that lasted at least 8 weeks. According to a 2020 study comparing many common diets, low-carb and low-fat diets reduced systolic blood pressure by 3 mm Hg and diastolic blood pressure by an average of 5 mm Hg in adults who were overweight or obese after six months. Because you're eating more protein and fat on a low-carb, low-sugar diet, you feel satiated for longer.