Researchers studied over 13,000 adults with high blood pressure to find out which eating patterns help them live longer and healthier lives. They tracked people for about 8 years and found that five healthy eating styles—including the popular DASH diet—significantly reduced the risk of death from all causes. Interestingly, people who ate more inflammatory foods (foods that cause swelling in the body) had higher death rates. The DASH diet stood out as especially protective against heart disease deaths. The study suggests that choosing the right foods is one of the most powerful tools people with high blood pressure have to improve their health.

The Quick Take

  • What they studied: Whether different healthy eating patterns could help people with high blood pressure live longer and reduce their risk of dying from heart disease
  • Who participated: 13,230 American adults with high blood pressure, tracked from 2005 to 2018. The group included people of different ages, races, and backgrounds
  • Key finding: People who followed five specific healthy eating patterns (AHEI, DASH, HEI-2020, MED, and MEDI) had significantly lower death rates over 8 years. The DASH diet was especially protective against heart disease deaths. In contrast, people eating more inflammatory foods had higher death rates
  • What it means for you: If you have high blood pressure, switching to a healthier eating pattern—especially the DASH diet—may help you live longer and reduce your heart disease risk. However, this study shows association, not proof of cause-and-effect, so talk with your doctor about which diet might work best for you

The Research Details

This was a long-term follow-up study using data from a large national health survey (NHANES) conducted between 2005 and 2018. Researchers identified 13,230 adults who had been diagnosed with high blood pressure and tracked their health outcomes over an average of 8.3 years. They measured how closely each person followed six different healthy eating patterns using dietary questionnaires. The researchers then used statistical methods to determine which eating patterns were most strongly linked to living longer and avoiding heart disease deaths.

The six eating patterns studied were: AHEI (Alternate Healthy Eating Index), DASH (Dietary Approaches to Stop Hypertension), HEI-2020 (Healthy Eating Index), MED (Mediterranean diet), MEDI (Mediterranean diet index), and DII (Dietary Inflammatory Index). Each pattern has different rules about which foods to eat more or less of. The study also looked at which specific foods—like dairy, whole grains, and healthy fats—seemed most important for reducing death risk.

This research approach is important because it follows real people over many years, which gives us better information than short-term studies. By comparing six different eating patterns at once, researchers could see which approaches work best. The study also identified the specific foods that matter most, which helps people make practical changes to their diet

This study has several strengths: it included a large, diverse group of people; it tracked them for over 8 years; and it used standardized methods to measure diet and health outcomes. However, the study only shows that certain diets are linked to better outcomes—it doesn’t prove that changing your diet will definitely help you live longer. People who eat healthier may also exercise more or have other healthy habits, which could explain some of the benefits

What the Results Show

Over the 8.3-year study period, 2,420 people died, including 637 from heart disease. People who scored highest on five healthy eating patterns—AHEI, DASH, HEI-2020, MED, and MEDI—had significantly lower risks of dying from any cause. The DASH diet showed the strongest protection specifically against heart disease deaths. In contrast, people with high scores on the inflammatory diet index (DII), which measures foods that promote swelling in the body, had higher death rates.

The study also found that Americans’ eating habits changed over time. Fewer people followed the DASH diet in recent years, while slightly more people followed the Mediterranean diet pattern. When researchers looked at individual foods, they found that dairy products, whole grains, and healthy fats (like those in fish and nuts) were the most important components linked to lower death risk.

The protective effect of healthy diets was consistent across different age groups and backgrounds, suggesting these patterns work for many different types of people with high blood pressure.

The study revealed that the Mediterranean diet pattern (MED and MEDI) showed consistent benefits for overall survival, though not as strong as DASH for heart disease specifically. The HEI-2020 pattern, which emphasizes whole foods and limits processed foods, also provided significant protection. Interestingly, the inflammatory diet pattern (DII) was the only one clearly linked to worse outcomes, suggesting that avoiding inflammatory foods may be just as important as choosing healthy ones

Previous research has shown that the DASH diet helps lower blood pressure, but this study adds important new information by showing it also reduces long-term death risk in people with high blood pressure. The findings support earlier research on Mediterranean diets and confirm that multiple healthy eating patterns can work. This study is one of the first to directly compare six different dietary approaches in the same group of people with high blood pressure

This study shows that certain diets are linked to living longer, but it cannot prove that changing your diet will definitely help you—only that people who eat these ways tend to live longer. People who eat healthier may also exercise more, take medications regularly, or have other healthy habits that contribute to better outcomes. The study relied on people remembering what they ate, which can be inaccurate. Additionally, the research was conducted in the United States, so results may not apply equally to other countries with different food availability and eating traditions

The Bottom Line

If you have high blood pressure, consider adopting the DASH diet or Mediterranean diet pattern, as these show the strongest evidence for reducing death risk. Focus on eating more whole grains, dairy products, and healthy fats while limiting processed and inflammatory foods. Start by making small changes rather than overhauling your entire diet at once. Work with your doctor or a registered dietitian to choose an approach that fits your lifestyle and preferences. These recommendations are based on solid evidence, though individual results may vary

This research is most relevant for adults with high blood pressure who want to reduce their health risks. It may also be helpful for people at risk of developing high blood pressure. If you have heart disease, kidney disease, or other serious health conditions, talk with your doctor before making major dietary changes. The findings apply to adults; children and teenagers may have different nutritional needs

You may notice improvements in blood pressure readings within 2-4 weeks of changing your diet. However, the major benefits shown in this study—reduced risk of death and heart disease—develop over months and years. Think of dietary changes as a long-term investment in your health rather than a quick fix. Consistency matters more than perfection

Want to Apply This Research?

  • Track daily servings of whole grains, dairy products, and healthy fats (fish, nuts, olive oil) as these were identified as key protective foods. Use the app to log meals and receive feedback on how closely you’re following a DASH or Mediterranean pattern
  • Set a specific goal like ’eat whole grains at 2 meals per day’ or ‘include a serving of fatty fish 2-3 times per week.’ Use the app to plan meals in advance and get reminders to shop for healthy foods. Track your blood pressure readings alongside dietary changes to see the connection
  • Check in weekly on your diet score and monthly on blood pressure trends. Use the app to identify which healthy foods you enjoy most so you can build sustainable habits. Share progress with your doctor at regular checkups to adjust your approach if needed

This research shows associations between healthy eating patterns and longer life in people with high blood pressure, but does not prove that diet changes will definitely improve your health. Individual results vary based on genetics, medications, exercise, and other factors. Before making significant dietary changes, especially if you take blood pressure medications or have other health conditions, consult with your doctor or a registered dietitian. This information is educational and should not replace professional medical advice. Always work with your healthcare team to develop a personalized nutrition plan appropriate for your specific health situation.