Dietary Fiber & High Blood Pressure

High blood pressure, also called hypertension, is a dangerous condition that can cause arteries to stretch, weaken and harden, making it easier for plaque to build up and slow blood flow to the heart, says the American Heart Association. Eating fiber can help prevent the development of hypertension and lower blood pressure that's already dangerously high.

• Fruits and vegetables are an excellent source of fiber

Dangers of High Blood Pressure

• High blood pressure can increase your risk for heart attacks, blood clots and stroke and damage your kidneys, eyes and brain.

Fiber Benefits

• A study from Tulane University shows that daily fiber intake can lower high blood pressure; positive results were seen in study participants who consumed 7.2 to 18.9 grams of fiber per day.

Amount of Fiber

• In a Harvard University study, women who ate 25 grams of daily fiber were 25 percent less likely to develop high blood pressure than woman who ate only 10 grams.

Fiber Types

• All types of dietary fiber are valuable but soluble fiber, the type that dissolves in water, is especially effective at lowering blood pressure.

Fiber Foods

• Top fiber foods for blood pressure benefits include fruit, vegetables, oats, brown rice, barley, legumes and whole grains.