Micronutrients & recovery
Higher dietary fiber intake is independently associated with a significantly lower risk of developing hypertension in men, whereas potassium and magnesium lose their independent protective effect when fiber is accounted for.
To lower your risk of hypertension, prioritize increasing your daily dietary fiber intake to at least 24 grams. This study suggests fiber is the most critical nutrient for this benefit, potentially more so than potassium or magnesium when considered together. Focus on fruit sources of fiber, as fruit fiber showed a specific inverse association with hypertension incidence.
When these nutrients were considered simultaneously, only dietary fiber had an independent inverse association with hypertension. For men with a fiber intake of <12 g/day, the relative risk of hypertension was 1.57 (95% confidence interval, 1.20-2.05) compared with an intake of >24 g/day.
Why this rating
Large prospective cohort (n=30,681) with 4-year follow-up, though relying on self-reported blood pressure and diet.
Source
A prospective study of nutritional factors and hypertension among US men.
Alberto Ascherio et al. · Circulation · 1992
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →