Preventing Type 2 Diabetes: Realistic Patient Outcomes

From diabetesincontrol.com

Is preventing type 2 diabetes a realistic goal for high-risk patients? With the right interventions, many healthcare professionals believe the answer is yes. Preventing type 2 diabetes has become an increasingly actionable and data-driven objective, especially in clinical settings focused on population health.

This article examines how early intervention, practical lifestyle changes, and evidence-backed programs can drive long-term success in diabetes prevention. It also discusses the role of clinician support, patient education, and technology in shaping sustainable outcomes.

Table of Contents

• The Growing Urgency for Diabetes Prevention
• Lifestyle Modifications That Deliver Results
• Pharmacologic and Digital Interventions
• Clinician Strategies and Long-Term Support

The Growing Urgency for Diabetes Prevention

The CDC estimates that over 96 million adults in the U.S. have prediabetes. Without intervention, as many as 70% may develop type 2 diabetes within ten years. These statistics highlight a major public health opportunity: the ability to prevent or delay progression through timely and personalized care.

Prediabetes, often silent and symptom-free, is best addressed through structured screening and risk assessments. Tools like the ADA Risk Test and A1C testing help identify those most at risk. Early identification enables clinicians to implement targeted strategies before irreversible metabolic changes occur.

Additionally, addressing risk factors such as obesity, hypertension, and sedentary lifestyles is crucial. Prevention efforts are also increasingly focusing on underserved populations, where social determinants of health may increase diabetes susceptibility.

As more providers adopt value-based care models, preventing type 2 diabetes becomes a shared objective tied to quality metrics and long-term cost savings.

Lifestyle Modifications That Deliver Results

Lifestyle changes remain the cornerstone of preventing type 2 diabetes. The landmark Diabetes Prevention Program (DPP) study showed that participants who achieved modest weight loss (5-7% of body weight) through diet and physical activity reduced their diabetes risk by 58%.

Nutritional counselling is essential. Patients benefit from individualized plans emphasizing whole foods, portion control, and glycaemic-friendly ingredients. Teaching practical strategies—like meal prepping and label reading—can improve adherence.

Meanwhile, increasing physical activity to at least 150 minutes per week has been shown to improve insulin sensitivity and aid in weight control. Clinicians often recommend brisk walking, swimming, or cycling, adapted to patient preferences and mobility levels.

Behavioural support is equally important. Motivational interviewing, group coaching, and mobile health tools help patients stay committed to lifestyle changes. Providers can recommend evidence-based programs like the CDC-recognized National DPP.

Programs that integrate community support, telehealth, and multilingual education tend to yield better long-term adherence and outcomes.

Sources:

• Knowler WC et al., “Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin.” N Engl J Med. 2002.
• Diabetes in Control, “DPP Outcomes and Tools for Clinicians.”

Pharmacologic and Digital Interventions

In some cases, medication may be appropriate to support prevention. Metformin, commonly used for type 2 diabetes treatment, has shown efficacy in delaying onset among high-risk individuals, especially those under 60 with a BMI of 35 or greater.

Although lifestyle changes remain first-line, clinicians may consider pharmacologic options when adherence is difficult or metabolic risks are severe. Patient education is crucial to ensure medications are perceived as a supportive tool—not a replacement for behaviour change.

Digital therapeutics are also emerging as a powerful complement. Apps like Omada, Virta Health, and BlueStar offer structured programs, remote coaching, and tracking tools that support patients in real time.

Healthcare teams can recommend these tools as part of personalized care plans, especially when in-person visits are limited. Some programs offer health insurance integration, making them accessible to wider populations.

Pharma companies are partnering with digital health platforms to expand outreach and engagement. According to Diabetes in Control, pairing pharmacotherapy with digital support may improve long-term outcomes and boost cost-effectiveness.

Clinician Strategies and Long-Term Support

Clinicians play a central role in motivating and guiding patients toward diabetes prevention. However, sustainable change requires more than just one-time advice. Consistent follow-up, reinforcement, and collaborative goal-setting are essential.

Shared decision-making builds patient trust. By aligning medical recommendations with personal values and daily routines, providers can foster deeper engagement. This is especially important when addressing cultural or socioeconomic barriers to lifestyle change.

Care teams should also tap into support networks. Involving family members, community health workers, or diabetes educators increases accountability and emotional support. Clinicians can also refer patients to forums like Health.HealingWell.com, where they can connect with others facing similar challenges.

Screening for mental health factors—like stress, anxiety, and depression—is critical. These can significantly influence motivation and behaviour. Integrating behavioural health support into diabetes prevention improves outcomes across the board.

Ultimately, prevention is a long-term endeavour. Clinicians who maintain regular contact, use positive reinforcement, and offer diverse resources help patients sustain progress well beyond the initial intervention phase.

Sources:

• ADA Guidelines 2024
• Health Affairs, “Population Health and Value-Based Diabetes Prevention.”

Conclusion

Preventing type 2 diabetes is not only possible—it’s increasingly achievable with the right mix of early detection, lifestyle coaching, medication, and tech-enabled support. As healthcare professionals work to personalize and extend care beyond clinic walls, realistic patient outcomes are improving.

For clinicians, the key is creating adaptable, culturally sensitive, and collaborative plans. When prevention is seen as an ongoing partnership rather than a one-time directive, success becomes a shared outcome.

FAQs

What are the best ways to prevent type 2 diabetes?
Lifestyle changes—especially healthy eating, regular physical activity, and weight management—are the most effective strategies.

Is metformin approved for diabetes prevention?
While not FDA-approved for prevention, metformin is used off-label for high-risk patients and has proven efficacy in studies.

How much weight should a patient lose to reduce risk?
Losing 5–7% of body weight can significantly lower the risk of developing type 2 diabetes.

Can digital health tools help with diabetes prevention?
Yes. Apps offering coaching, meal tracking, and progress monitoring enhance engagement and support sustained behaviour change.

Where can patients find support and education?
Resources like Health.HealingWell.com provide forums and tools for patient education and community connection.

This content is not medical advice. For any health issues, always consult a healthcare professional.

https://www.diabetesincontrol.com/preventing-type-2-diabetes-realistic-patient-outcomes/ 

These lifestyle changes are key to diabetes prevention

From uknow.uky.edu

The University of Kentucky Public Relations & Strategic Communications Office provides a weekly health column available for use and reprint by news media. This week’s column is by registered dietitian Tami Ross, the diabetes prevention program coordinator for UK Healthcare’s Barnstable Brown Diabetes Center.

LEXINGTON, Ky. (April 1, 2025) — About 1 in 3 Kentuckians have prediabetes and often go undiagnosed due to a lack of noticeable symptoms.

Prediabetes occurs when blood sugar levels are higher than normal but not yet in the diabetes range. If left unchecked, prediabetes can lead to type 2 diabetes, heart disease and stroke.

It’s important to know that prediabetes can be reversible, and with the right lifestyle changes, individuals can significantly reduce their risk of developing type 2 diabetes. Two key lifestyle changes are losing a modest amount of weight and getting regular physical activity. When considering how much weight one should lose, 5-7% of your starting weight can be impactful. For someone that weighed 250 pounds, that would mean losing 13-18 pounds.

It’s also recommended to work in 150 minutes of a week of moderate intensity activity. This can include activities like walking, shovelling snow or raking leaves. Your weekly activity should average about 30 minutes a day, five days a week.

                                                                  Chinnapong, iStock/Getty Images Plus

There’s a straightforward quiz to help you determine if you may have prediabetes. Those questions are:

1. Do you have a mother, father, sister or brother with type 2 diabetes?
2. Have you ever been diagnosed with high blood pressure?
3. Are you over 40? (You are at a higher risk for type 2 diabetes the older you are.)
4. Do you have a sedentary lifestyle (i.e., not much physical activity)?
5. Are you overweight?

If you answered yes to many of those questions, you’re likely to have prediabetes, but only your doctor can diagnose it for sure with a simple blood test There is no better time than now to prevent or reverse prediabetes.

If you have any questions, reach out to your primary care physician for more help.

https://uknow.uky.edu/uk-healthcare/these-lifestyle-changes-are-key-diabetes-prevention 

Smartwatches Can Help People Control Type 2 Diabetes Through Exercise

 From usnews.com

Wearing a smartwatch might do more than track steps (or your texts) -- it could be a powerful tool for helping people with type 2 diabetes stay active, a new study says.

Participants were more likely to start and maintain an exercise regimen if they had a smartwatch providing them feedback and encouragement, researchers reported March 27 in the journal BMJ Open.

Early results also indicate that they were achieving better control over their blood sugar levels and blood pressure, researchers report.

“The results of this study can contribute to change the lives of many people around the world,” said researcher Ceu Mateus, a professor of health economics at Lancaster University in the U.K.

“There are millions of people suffering from diabetes type 2 without access to non-pharmacological interventions with sustained results in the long term,” she added in a news release. “Our study shows that independently of the place where you live, your age, your ethnicity, your gender, or your income, there is an exercise program that suits you.”

                                                                                                             HealthDay

For the study, researchers recruited 135 people newly diagnosed with type 2 diabetes, and assigned half to wear a smartwatch paired with a health app on their smartphone.

The app guided participants through a home-based physical activity program, using the watch to track their metrics.

The program gradually increased their exercise to a target of 150 minutes per week of moderate- to vigorous-intensity physical activity. Participants also were supported by an online coaching service led by exercise specialists.

“The program offered a variety of workouts, including cardio and strength training, that could be done without the need for a gym,” lead researcher Katie Hesketh, an assistant professor in exercise prescription at the University of Birmingham, said in a news release. “Its goal is to make exercise a sustainable part of daily life for people with type 2 diabetes, ultimately improving their physical and mental health.”

Those who were given a smartwatch were 10 times more likely to start an exercise program than those who weren’t, results show, and three times more likely to still participate in that program a year later.

“We found that using biometrics from wearable technologies offered great promise for encouraging people with newly diagnosed type 2 diabetes to maintain a home-delivered, personalized exercise program with all the associated health benefits,” Hesketh concluded.

Based on these results, researchers plan to seek funding for a larger clinical trial that could see whether the smartwatch-based fitness program can actually help people with type 2 diabetes achieve control over their condition.

https://www.usnews.com/news/health-news/articles/2025-03-31/smartwatches-can-help-people-control-diabetes-through-exercise

5 things to know about managing type 1 diabetes for emerging adults 18–25

From eu.lohud.com

Managing type 1 diabetes can be especially challenging during the transition from adolescence to adulthood, but the good news is that support is available 

Young adults with type 1 diabetes face many challenges as they transition from paediatric to adult care. Entering the adult world, with its independence and endless choices, makes this transition a very vulnerable time for these young people. Patients between the ages of 18 and 25, or “emerging adults,” are at a high risk for complications, including the highest risk of hospitalizations and mortality, but there are many ways to help during this transition.

A look into the challenges for emerging adults with type 1 diabetes

Competing priorities present the biggest challenge for emerging adults with type 1 diabetes. They may have just graduated from high school, entered the workforce or college, or both, and may be living on their own for the first time.

Diet, exercise, and sleep patterns may become less stable. And a new job, academic work, and social pressures can create higher levels of stress and anxiety. It can be hard to keep everything together, including managing type 1 diabetes. Many people with type 1 diabetes were diagnosed as children and have had the same diabetes doctor their entire lives. Pediatric care provides an approach in which families are involved and additional support is available from a psychologist and a social worker.

Adult type 1 diabetes care models give patients more freedom to choose when it comes to their care plan, and there may not be support services waiting in the wings. This abrupt switch from one approach to another — when so many other changes are taking place — can be overwhelming for emerging adults.

                                    Hill Street Studios, DigitalVision, Stock Photo. Posed by Model via Getty Images

Five important things to know

1. Diet: Food is a central issue for emerging adults with type 1 diabetes. With as many as 75 factors affecting blood sugar throughout the day, there are hundreds of decisions to make. They have to count the carbohydrates in everything they eat and drink and calculate the correct insulin dose. This process is much more difficult when eating away from home. Commercially prepared foods served in dining halls and restaurants are often very high in carbs, with portion sizes that are hard to gauge and a lack of nutritional information.

2. Alcohol: Alcohol can cause dangerously low blood sugar, especially in the middle of the night. College students with diabetes have died in these situations, so it’s critical for young adults legally able to choose to drink to make informed choices about consumption, insulin dose adjustments, and emergencies.

3. Emotional health: Emerging adults with type 1 diabetes experience higher rates of depression, anxiety, and eating disorders. Sometimes these conditions can be directly related to diabetes and cause “diabetes distress” or “diabetes burnout.” When these conditions are not directly related to diabetes, they can make the already difficult task of managing the disease much harder.

4. Rest and exercise: A hectic lifestyle isn’t always conducive to stable sleep and exercise habits, so living a healthy lifestyle is important, since it affects blood sugars not only day to day but also in the long term.

5. Testing and treatment: Technological advances in blood-glucose monitoring and insulin delivery have transformed care for type 1 diabetes, automating some of the diabetes self-management tasks involved and even eliminating the need for finger sticks. The field is innovating rapidly, so it’s important to keep in touch with your endocrinologist for access to much needed information and prescriptions.

https://eu.lohud.com/story/sponsor-story/montefiore-health-system/2025/03/31/5-things-to-know-about-managing-type-1-diabetes-for-emerging-adults-1825/69692764007/

"After I Got Diagnosed With Diabetes, My Relationships Changed—Here's How"

From health.com

Getting diagnosed with type 2 diabetes can be life-changing. That might include having to take a new medication or make different dietary considerations, but the change may also be felt in your relationships. Health's Type 2 Diabetes Advocate Alysse Dalessandro says several of her relationships changed after her diabetes diagnosis. She explains how the relationships changed and what that has taught her.

"You have type 2 diabetes." When I first heard my doctor say this sentence to me nine years ago, I knew my life would change forever. What I did not know was how much my diabetes diagnosis would impact the relationships in my life. 

As someone who was already working as a plus-size writer, content creator, and body positivity advocate, I was familiar with the misconceptions that people had about type 2 diabetes and people living in larger bodies. I had every comeback ready for the online trolls that stayed in my comments telling me I was going to get diabetes.

But being a plus-size person challenging weight stigma proved different than navigating my personal relationships as someone with type 2 diabetes. Whether I liked it or not, I needed to become informed on type 2 diabetes so that I could be an advocate for myself and others with diabetes within the different relationships in my life.

Relationships With Co-workers

"I just ate so many cupcakes, I got diabetes," I heard a co-worker joke from a few cubicles away. While I squirmed in discomfort, I heard the rest of my co-workers erupt in laughter. These types of "jokes" are often seen as harmless, but people living with diabetes aren't a punchline. We are people doing our best to navigate living with a chronic illness.

I wish I could tell you that I marched over to their cubicle and educated them about how eating sweets does not cause diabetes. That's not what I did. At the time, I was only a few months into my diagnosis and not very close to those particular coworkers, but they were people I had to interact with five days a week. 

Ultimately, I decided not to say anything, but it did change how I interacted with them and what I shared about myself. When it comes to disclosing your diabetes diagnosis with co-workers, my advice is: Protect your peace, and share with caution. 

Relationships With Friends

"This drink is diabetes in a glass," I heard my friend say as he walked toward me holding a coffee concoction topped with whipped cream. This is a sentiment I've heard plenty of times from people I did not know, but it really stung to hear it from a close friend.

I know this person to be thoughtful and kind, so I said, "You know that sugar does not cause diabetes?" He looked back at me, shocked. I could tell that he had truly believed the misconception that diabetes is caused by eating too many sweets. I shared information regarding the impact of genetics on developing diabetes.

At the end of our conversation, he thanked me for telling him and assured me he would not make a statement like that in the future. I believed him, and in the years since, I've never heard him say anything else like that. In fact, I'm sure he's corrected others who've made similar statements in front of him.

My takeaway from this interaction and others with friends: It's worth your time to call out your friends about diabetes misconceptions. Your friends who don't have diabetes will never understand what it's like to live with diabetes, but a good friend should want to listen and learn.

Relationship With Partners

"I'm sure you feel like this is a death sentence" were the first words out of my partner's mouth when I told him I had just been diagnosed with type 2 diabetes. This was the opposite of the hopeful sentiment I longed to hear from my significant other at the ripe age of 28. Needless to say, our relationship ended a few weeks later.

I was single for most of the year after my diagnosis, and I'm so grateful I made that decision as I navigated living with diabetes. I grieved my old life that didn't include daily medication and finger pricks while learning how to live a full life with diabetes. By the time I entered my next serious relationship, I was armed with a deeper understanding of both diabetes and intuitive eating.

These days, I am married to a woman who was also diagnosed with type 2 diabetes in her 20s. She understands from a firsthand perspective what it's like to live with type 2 diabetes. Dating someone with diabetes has also deepened my belief that diabetes looks different for everyone. We often have the exact same meal, but we rarely have the same blood glucose levels. Movement, sleep, and stress also impact us differently.

Your partner does not need to live with diabetes (though it is a bonus!) to help you navigate your diagnosis. Choose someone who believes in your ability to live and doesn't give in to doom and gloom.

Photo Courtesy of Alysse Dalessandro

Relationships With Family 

"Do you really need to eat that?" is a common phrase I heard growing up. In my Italian-American family, eating everything on your plate was a requirement. But somehow, they always questioned what I chose to eat as I got old enough to fill my own plate. When I was diagnosed with diabetes, you can bet they amped that up even more.

I know this inquiry into my stress levels, sleep schedule, and what's on my plate comes from a place of love and concern. I also know that their fears and anxieties are not my responsibility to take on.

Boundaries are your best asset when it comes to navigating diabetes and a well-intentioned but sometimes overly involved family. Working with an eating disorder-informed nutritionist helped arm me with the tools I needed to navigate intuitive eating and diabetes. This also gave me the confidence to tell my family that when it comes to my body and diabetes, I know it best.

Relationship With the Medical System 

I was overweight as a kid, so I do not remember a time when fear was not used to try to scare me into losing weight at the doctor's office. So often, a plus-size patient's concerns can be dismissed with a simple "just lose weight." Research shows that healthcare providers' negative feelings about people living in larger bodies can impact care. 

I knew that I wanted to take a weight-neutral approach to my diabetes and focus on managing my A1C rather than the number on the scale. I learned that this is still a non-traditional approach to type 2 diabetes care, but I also knew my primary care doctor seemed caring and compassionate.

Early into my diabetes diagnosis, I explained my history with disordered eating and asked if we could take a weight-neutral approach to managing my diabetes. Not only did she seek to connect me with more resources, but she also educated herself.

Nine years later, I never have to walk into her office worried she will dismiss my concerns by pushing weight loss. This experience taught me that it's worth advocating for the kind of care you want to receive.

Relationship With Myself 

"You teach people how to treat you" is the sentiment I relate most to for making peace with diabetes. The more confident I became in myself to manage my diabetes, the easier it became for me to advocate for the kind of treatment I wanted to receive from others. 

When I understood the genetic link with diabetes, I was no longer stuck in the thought loop that this was all my fault. It became easier to educate others with the same misconception when I wasn't wrapped up in a shame spiral. 

You cannot be an advocate for others living with diabetes until you can be your own best advocate. There's a power to being your body's own expert. For example, who knows how sleep impacts your glucose levels better than the person who tracks it every day? Remember, no one knows your body better than you!

https://www.health.com/how-diabetes-can-affect-your-relationships-11700704 

The Danger of Medical Advice from AI

From diabetesincontrol.com

Introduction

Artificial Intelligence is transforming the healthcare landscape with impressive speed. Yet, as more patients and even healthcare professionals turn to AI tools for support, one pressing question emerges: Can medical advice from AI be trusted? Although AI has demonstrated remarkable capabilities in diagnostics, data analysis, and predictive modelling, relying solely on AI-generated guidance can present serious risks—especially for chronic conditions like diabetes. This article explores the inherent dangers of medical advice from AI and how clinicians can balance innovation with safety.

Table of Contents

• The Rise of AI in Healthcare
• Key Risks of Medical Advice from AI
• Case Studies and Real-World Implications
• How Clinicians Can Responsibly Integrate AI

The Rise of AI in Healthcare

AI technology has surged across every aspect of healthcare, from virtual health assistants to AI-powered diagnostic tools. Machine learning algorithms can sift through vast amounts of patient data, flagging potential diagnoses or recommending treatment plans. Some platforms claim to rival or even outperform human physicians in certain specialties, particularly in imaging and pathology.

While these tools offer undeniable benefits, many are not yet regulated or peer-reviewed in ways that ensure clinical safety. Patients using chatbots or symptom checkers may misinterpret suggestions, leading to delays in proper diagnosis or inappropriate medication use. Furthermore, the absence of contextual patient information often means AI can make recommendations that are technically sound but clinically inappropriate.

Key Risks of Medical Advice from AI

AI models can be impressive, but they are only as good as the data they are trained on. For diabetes care, a poorly trained model might generalize treatment strategies or overlook the nuanced factors that a trained endocrinologist would consider—such as medication interactions, lifestyle, or comorbidities.

A primary concern is the illusion of accuracy. Patients may see AI as objective and mistake confidence for correctness. In one study published in JAMA Network Open, researchers found that while some AI-generated responses to medical questions were judged as more empathetic than doctors’, they still occasionally delivered incorrect or unsafe information.

Moreover, AI platforms can perpetuate bias. If historical healthcare data contain disparities, AI might reinforce those same issues in its advice. This could especially affect underrepresented groups in diabetes research, including communities of colour, the elderly, and rural populations.

Data privacy is another major issue. Many AI tools, particularly consumer-facing apps, collect sensitive health data without clearly defined usage limits or sufficient encryption. Misuse or leakage of this data could have devastating consequences.

Case Studies and Real-World Implications

Consider a patient with type 2 diabetes who uses an AI chatbot to adjust their insulin dosage. The AI may suggest a modification based on blood sugar trends, but fail to account for recent changes in diet, stress, or exercise. A single inaccurate suggestion could lead to hypoglycaemia or ketoacidosis—potentially life-threatening situations.

In another case, a clinician might rely on an AI tool for interpreting lab results. If the algorithm misinterprets data due to an outlier or missing variable, treatment could be delayed or misdirected. Although many tools are designed to assist, not replace, human judgment, time-strapped practitioners may inadvertently lean too heavily on automation.

Even widely trusted platforms have stumbled. In 2023, a major health chatbot was found to offer incorrect cancer screening guidance, despite being trained on verified data. The issue was traced back to poorly weighted confidence scoring and lack of recent guideline updates. These examples underscore why direct clinical oversight remains essential.

How Clinicians Can Responsibly Integrate AI

Despite the dangers, AI has tremendous potential when used responsibly. Clinicians should treat AI-generated advice as one of many tools in their decision-making toolkit—not a replacement for professional judgment.

The first step is education. Understanding how a particular AI tool works, what data it uses, and its known limitations can help clinicians gauge when and how to apply it. Many leading platforms now offer transparency reports detailing their data sources, algorithm logic, and update cycles.

Secondly, clinicians should encourage patients to discuss AI-generated advice during appointments. This creates an opportunity to correct misinformation and help patients interpret findings in context. Platforms like Health.HealingWell.com offer supportive forums where patients can share their experiences and clinicians can clarify misconceptions.

It’s also important to monitor outcomes. By tracking whether AI-supported decisions result in better care or pose recurring risks, healthcare teams can continuously evaluate which tools are worth integrating.

Lastly, working with regulatory and data ethics bodies ensures that AI tools meet appropriate clinical standards. As AI becomes more embedded in healthcare, organizations like the FDA and WHO are developing frameworks for safe deployment.

Conclusion

Medical advice from AI is not inherently dangerous—but blind reliance on it can be. For patients with chronic conditions like diabetes, the stakes are high and missteps can be costly. Clinicians must remain the final authority, leveraging AI to support rather than replace their expertise. By educating themselves and their patients, monitoring the quality of AI tools, and participating in ethical oversight, healthcare providers can harness the benefits of AI while minimizing the risks.

This content is not medical advice. For any health issues, always consult a healthcare professional

https://www.diabetesincontrol.com/the-danger-of-medical-advice-from-ai/ 

14 blood pressure-lowering foods to add to your diet

From restless.co.uk 

By Francesca Williams

According to the NHS, high blood pressure (hypertension) is one of the most common and preventable risk factors for heart disease. And yet, it’s estimated that over one billion people globally have hypertension.

Eating a nutritious, balanced diet is a general health recommendation, but it can be particularly beneficial for people with high blood pressure – including those on blood pressure-lowering medications. This is because nutrient-rich foods, particularly those high in vitamins and minerals like potassium and magnesium, can help to lower blood pressure.

With this in mind, we’ve pulled together a list of 14 of the best blood pressure-lowering foods to add to your diet.

1. Citrus fruit

Citrus fruits, such as grapefruit, lemons, and oranges, are loaded with vitamins, minerals, and plant compounds (flavonoids) that can help to reduce high blood pressure and keep your heart healthy.

This five-month study found that walking and drinking lemon juice daily reduced systolic blood pressure (the force at which the heart pumps blood around the body). Researchers believe these effects were due to the citric acid and flavonoid content of lemons.

Other studies have found that drinking grapefruit and orange juice may have a similar effect on blood pressure. Though, grapefruit can sometimes interfere with blood pressure and cholesterol-lowering medications, so it’s important to speak to your doctor before adding grapefruit to your diet.

Your GP can check your blood pressure and cholesterol levels. Or Bupa* offers a range of both in-person and remote health checks to ensure peace of mind, which you can book below. You might also like to read our article: 9 health numbers you should know.

For ideas on how to start eating more citrus fruits, you might find these healthy citrus recipes from Eating Well helpful.

2. Swiss chard

Swiss chard is packed full of blood pressure-regulating nutrients.

This study found that for every 0.6g increase in dietary potassium per day, there was a 1.0mmHg decrease in systolic blood pressure, and a 0.52mmHg decrease in diastolic blood pressure (the pressure in the blood vessels between heartbeats). Just one cup (145g) of Swiss chard offers 792mg of potassium, which is 17% of your daily potassium needs.

Swiss chard is also rich in magnesium, which plays a role in maintaining healthy blood pressure as it helps to prevent blood vessels from constricting. 145g of Swiss chard contains 30% of your daily magnesium needs.

To add Swiss chard to your diet, why not try one of these delicious recipes from This Healthy Table?

3. Pumpkin seeds

Though little, pumpkin seeds pack a real punch when it comes to blood pressure-regulating nutrients.

Pumpkin seeds are high in potassium, magnesium, and arginine. Arginine is an amino acid needed for the production of nitric oxide, which helps to relax blood vessels and lower blood pressure.

Research has identified pumpkin seed oil as an effective natural remedy for high blood pressure. In this study, when women were given 3g of pumpkin seed oil every day for six weeks, they experienced significant reductions in systolic blood pressure, compared with a placebo group.

Pumpkin seeds are pretty versatile and can be added to salads, pasta dishes, and baking recipes. Check out these pumpkin seed recipes from BBC Good Food for more ideas.

4. Amaranth

Amaranth is an ancient grain that was originally eaten by the Aztecs in central Mexico – and these days it’s making its way into all sorts of dishes.

Eating a diet rich in whole grains like amaranth may lower your risk of developing high blood pressure. This scientific review found that eating an extra 30g of whole grains each day was linked with an 8% reduction in the risk of developing high blood pressure.

Amaranth is a whole grain that’s worth prioritising because it’s particularly high in magnesium. Just one cup of cooked amaranth (246g) provides 38% of your daily magnesium requirement.

If you’re not sure how to add amaranth to your diet, check out these must-try amaranth recipes from OOLA. Amaranth makes a great substitute for ingredients like rice and quinoa.

5. Tomatoes

Tomatoes are rich in nutrients like potassium and lycopene. Lycopene (a carotenoid pigment) has consistently been linked to good heart health, and this scientific review found that eating foods high in lycopene may help to reduce risk factors for heart disease, like high blood pressure.

The good news is that these benefits stretch across lots of tomato products, too, including sun-dried tomatoes and tomato purée. However, it’s important to check the sugar content of some of these products and to eat them in moderation.

Why not try making one of these healthy tomato recipes from BBC Good Food? There’s everything from risotto to omelettes and creamy pasta.

6. Berries

Berries are linked with many impressive health benefits and have been shown to help reduce high blood pressure. This is largely due to their antioxidant content, which includes anthocyanins (the pigments that give berries their colour).

Studies have revealed that anthocyanins can increase nitric oxide production and reduce the number of molecules that restrict blood vessels. Overall, these effects contribute to healthier blood pressure levels.

Raspberries, blueberries, strawberries, cloudberries, and chokeberries are just a few of the berries that research has linked with lowering blood pressure.

Another great thing about berries is that they’re very versatile – you can use them as breakfast toppings, add them to smoothies and salads, or enjoy them as a snack by themselves. Take a look at this list of healthy berry recipes from Simply Quinoa for more ideas. You’ll also find information on how to grow blueberries in our list of 8 superfoods that you can grow from home.

7. Chia and flaxseeds

Chia seeds and flaxseed may be tiny, but they’re bursting with fibre and nutrients like magnesium and potassium, which are essential for regulating healthy blood pressure.

In this study, people with high blood pressure who took 35g of chia seed flour each day experienced reductions in blood pressure whether they were on medication or not.

There’s also evidence in this scientific review that eating flaxseed may help to lower blood pressure – particularly when eaten in whole seed form for 12 weeks or more.

Our articles, 7 health benefits of chia seeds and different ways to use them and 8 health benefits of flaxseed and how to add it to your diet, have more information on these healthy seeds.

8. Spinach

Spinach is high in nitrates, antioxidants, potassium, magnesium, and calcium – which makes it a great choice for people with high blood pressure.

In this study, people who consumed 500ml of a high-nitrate spinach soup every day for seven days experienced reductions in both systolic and diastolic blood pressure levels, compared with those who ate low-nitrate asparagus soup.

Olive has some mouthwatering spinach recipes for you to try, including spinach and ricotta pasta, healthy omelettes, and spinach masala.

9. Beetroot

Beetroot and beetroot greens have impressive nutritional values and adding them to your diet may encourage healthy blood pressure.

They contain nitrates, which contribute to the relaxation of blood vessels. In this study, people with high blood pressure found that consuming 250ml of beetroot juice and 250g of cooked beetroot significantly lowered blood pressure – particularly beetroot juice.

That said, other studies have suggested that beetroot’s effect on blood pressure may not make a significant difference to long-term blood pressure control.

But, either way, beetroot is highly nutritious and brings various health benefits. To add more to your diet, why not try one of these beetroot recipes from BBC Good Food? You’ll find vibrant salads and even beetroot brownies.

10. Greek yoghurt

Greek yoghurt is packed full of healthy nutrients that are involved in blood pressure regulation – like calcium and potassium.

In this scientific review, eating three servings of dairy each day was linked with a 13% decreased risk of high blood pressure; while increasing intake by 200g per day was linked with a 5% decreased risk of high blood pressure.

Why not try one of these Greek yoghurt recipes from BBC Good Food? Eat This, Not That also has a good list of 15 savoury ideas to eat Greek yoghurt, including pasta sauces, taco toppings, and dressings.

11. Carrots

Carrots are high in phenolic compounds like chlorogenic, caffeic acids, and p-coumaric which have been shown to reduce inflammation and relax blood vessels – two factors which may help to lower blood pressure.

Research has revealed that raw carrots may be particularly effective at reducing high blood pressure. In this study of over 2,000 adults aged 40-59, a significant link was drawn between intake of raw carrots and lower blood pressure levels.

Another study found that daily intake of fresh carrot juice over three months led to reductions in systolic blood pressure.

Taste of Home has a great list of 25 healthy carrot recipes, which includes veggie burgers, soups, and carrot French fries.

12. Pistachios

Pistachios are highly nutritious and have been linked with steady blood pressure.

This study highlights how, of all nuts, pistachios have the highest levels of potassium, which is important in controlling blood pressure.

To add more pistachios to your diet, you might like to try one of these pistachio recipes from BBC Good Food. You’ll find everything from mouth-watering cakes to dark chocolate pistachio porridge.

13. Fatty fish

Many of us know that fatty fish like salmon, mackerel, and sardines are a great source of omega-3 fatty acids – which offer significant health benefits. Research has revealed that by fighting inflammation and lowering levels of compounds that can constrict blood vessels, omega-3s may contribute to lower blood pressure levels.

In this study of over 2,000 healthy adults, those who had the highest levels of omega-3 in their blood had significantly lower blood pressure. As a result, increasing omega-3 intake has been linked with a reduced risk of hypertension.

With these healthy fish recipes from Taste of Home, you won’t be stuck for ideas. Alternatively, if you’re not a fan of fish, there are plenty of other delicious sources of omega-3, like nuts and seeds. You’ll find more information in our article: Omega-3: What is it and why do we need it?

14. Broccoli

Containing generous amounts of protein, fibre, vitamin C, K, and potassium, broccoli offers many health benefits.

Research shows that its flavonoid antioxidant content may help to lower blood pressure by boosting blood vessel function and increasing levels of nitric acids in the body. For example, in this study, people who ate four or more servings of broccoli each week had a lower risk of high blood pressure, compared with those who ate it once a month or less.

Examples of ways you can add more broccoli to your diet include making pesto, a traybake, or a stir-fry. Check out these delicious healthy broccoli recipes from Self for more ideas.

Final thoughts…

High blood pressure is a risk factor for various health conditions, including heart disease. So taking steps to either lower or maintain a healthy blood pressure is one of the best things you can do for your health. And the good news is that there are plenty of delicious foods that can help.

If you’re looking to gain more insight into your health and wellbeing so you’re better equipped to make any dietary changes, head over to Bupa*, where you can book a health assessment. You might also like to read our article: 9 health numbers you should know.

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