Researchers reviewed the latest studies on how diet and exercise can help control high blood pressure. They found some surprising results: salt substitutes work really well, potassium supplements follow an unusual pattern (too much might not be better), strength training is more powerful than people thought, and alcohol doesn’t have any safe level for your blood pressure. While these findings are exciting, scientists still need to figure out the best way to help people actually stick with these healthy changes in real life.

The Quick Take

  • What they studied: How different foods, supplements, exercise types, and drinks affect blood pressure and whether they can prevent heart disease
  • Who participated: This review looked at many different studies involving thousands of people from clinical trials and long-term health studies conducted over the last 5 years
  • Key finding: Salt substitutes (salt with less sodium) significantly lowered blood pressure and reduced heart disease deaths; strength training was surprisingly effective at lowering blood pressure; and even small amounts of alcohol may not be safe for blood pressure control
  • What it means for you: If you have high blood pressure, switching to salt substitutes, doing strength exercises, and avoiding alcohol may help more than you expected—but talk to your doctor before making big changes, especially with supplements

The Research Details

Scientists reviewed many high-quality studies published recently about blood pressure management. They looked at three main types of research: clinical trials (where people are randomly assigned to different treatments), cohort studies (where researchers follow people over time), and meta-analyses (where researchers combine results from many studies to find patterns). This approach is like reading a summary of all the best evidence instead of just one study, which makes the conclusions stronger and more reliable.

The researchers specifically examined how different amounts of salt, potassium, alcohol, and different types of exercise affected blood pressure. They used advanced statistical methods to understand dose-response relationships—basically, they tried to figure out if more of something is always better, or if there’s a sweet spot where too much becomes unhelpful.

This type of review is important because it pulls together all the recent evidence so doctors and patients don’t have to read hundreds of individual studies. By combining results from many studies, researchers can spot patterns that might not show up in a single study. This helps us understand what really works versus what might just be a lucky result in one group of people.

This review examined recent, well-designed studies from reputable sources. The researchers used a systematic approach to find and evaluate studies, which reduces bias. However, the review doesn’t specify exactly how many studies were included or the total number of participants, which would help readers understand the strength of the evidence. The findings are based on recent research (last 5 years), so they reflect current scientific understanding.

What the Results Show

Salt substitutes (regular salt with potassium replacing some sodium) showed impressive results—they lowered blood pressure significantly and reduced deaths from heart disease and all causes. This is important because it’s a simple change people can make at home.

Strength training and resistance exercises proved much more effective at lowering blood pressure than previously thought. This is good news because it means you don’t have to only do cardio exercise; pumping iron or doing bodyweight exercises like push-ups can help too.

Potassium supplements showed an unusual pattern called a U-curve relationship. This means that some potassium is good, but too much might not be better—there appears to be an ideal amount. This is different from most other treatments studied, which showed that more was generally better (a linear relationship).

Alcohol showed no safe level for blood pressure control. Even small amounts appear to raise blood pressure, so the safest choice for blood pressure management is to avoid alcohol entirely.

The review confirmed that diet and physical activity remain foundational approaches to preventing and managing high blood pressure. The researchers also identified that understanding the right dose of each intervention matters—knowing how much salt to cut, how much potassium to get, and how much exercise to do is just as important as knowing what to do.

These findings build on decades of research showing that lifestyle changes work for blood pressure. The new discoveries refine what we already knew: salt substitutes are now proven more effective than previously documented, strength training’s power was underestimated, and the potassium U-curve is a new finding that changes how we think about potassium supplementation. The alcohol finding confirms what many studies have suggested but with stronger evidence.

The review doesn’t clearly state how many studies were included or the total number of people studied, making it hard to judge the overall strength of evidence. A major remaining question is how to help people actually follow these recommendations in everyday life—the studies show what works, but not necessarily how to make it stick. Different studies may have measured things differently, which can make comparisons tricky. The review focuses on recent studies, so it may not include important older research.

The Bottom Line

If you have high blood pressure: (1) Consider switching to salt substitutes if your doctor approves—strong evidence supports this; (2) Add strength training to your routine 2-3 times per week—good evidence supports this; (3) Avoid alcohol or keep it minimal—good evidence supports this; (4) Be cautious with potassium supplements and only use them under doctor supervision—moderate evidence with important caveats. Always talk to your healthcare provider before starting supplements or making major changes.

Anyone with high blood pressure or at risk for it should pay attention to these findings. People taking certain medications (especially those affecting potassium) should be extra careful about supplements. Athletes and very active people should discuss these recommendations with their doctors. People with kidney disease should be especially cautious about potassium and salt changes.

Blood pressure changes from diet and exercise typically appear within 2-4 weeks, though some people see results faster. Salt substitutes may work within days to weeks. Strength training benefits usually develop over 4-8 weeks of consistent exercise. These are lifestyle changes, so benefits continue as long as you maintain the habits.

Want to Apply This Research?

  • Track daily blood pressure readings at the same time each day, plus weekly strength training sessions completed and alcohol consumption. This creates a clear picture of what’s working.
  • Set a specific goal like ‘Replace regular salt with salt substitute in my kitchen this week’ or ‘Do 20 minutes of strength training twice this week.’ Start with one change, master it, then add another.
  • Check blood pressure weekly and record it. Track exercise type and duration. Note any alcohol consumption. After 4 weeks, review the data to see patterns—which changes seem to help most for your body. Adjust and continue monitoring monthly.

This review summarizes scientific research but is not medical advice. High blood pressure is a serious condition that requires professional medical care. Before making changes to your diet, starting supplements (especially potassium), changing exercise routines, or modifying alcohol consumption, consult with your doctor or healthcare provider. This is especially important if you take blood pressure medications or have kidney disease. Individual responses to these interventions vary, and what works for one person may not work the same way for another.