Low-fat diets gained popularity in the ’70s and ’80s, driven by the belief that dietary fat contributes directly to body fat. This led to an influx of low-fat and fat-free food products, often replacing fats with sugars or artificial ingredients. Contrary to expectations, these processed alternatives were linked to weight gain and increased rates of type 2 diabetes, according to NPR.
While sodium is commonly associated with high blood pressure, added sugars can also play a role, as noted in a 2019 study published in Nutrients. Although low-fat diets may help reduce the risk of heart disease, the National Institutes of Health warns that substituting fat with refined carbohydrates can impair HDL cholesterol’s ability to remove bad cholesterol from the bloodstream. Additionally, high-carbohydrate, low-unsaturated-fat diets may elevate cardiovascular disease risk.
Recent research suggests that low-fat diets might not significantly impact blood pressure. A 2016 study in the American Journal of Hypertension found that women who reduced their daily fat intake to 20% of total calories experienced a 4% lower risk of developing high blood pressure within the first few years. However, this benefit diminished after five years.
Saturated fats are known for their association with high cholesterol, yet unsaturated fats—found in nuts, seeds, and olive oil—are linked to lower inflammation and heart disease risk. A 2023 study published in Scientific Reports tracked dietary fat types among over 7,000 participants for six years and found no significant link between high or low intakes of polyunsaturated, saturated, or trans fats and the risk of high blood pressure.
Conversely, increasing monounsaturated fats may benefit blood pressure management. A 2016 systematic review in the Journal of Nutrition Education and Behavior found that adherence to the Mediterranean Diet, rich in monounsaturated fats, was associated with reduced blood pressure in both healthy individuals and those with mild hypertension. Incorporating monounsaturated fats—such as avocados, olive oil, and fatty fish like salmon—into a diet rich in fruits, vegetables, beans, and whole grains could be effective for blood pressure control.
Diets emphasizing plant foods, fiber-rich grains, omega-3 fatty acids, and yogurt are also linked to lower blood pressure, as reported in a 2024 article in Current Hypertension Reports. However, a low-fat diet alone may not substantially lower blood pressure unless it is part of a comprehensive weight loss program.
The Dietary Approaches to Stop Hypertension (DASH) diet, while incorporating low-fat and fat-free dairy, is not strictly a low-fat diet. Instead, it limits high-saturated-fat meats and provides a moderate amount of fats from nuts, seeds, and vegetable oils. The DASH diet also restricts sodium and sweets, avoiding the pitfalls of fat-free processed foods and refined grains.
A 2023 review in Nutrients found that individuals adhering closely to the DASH diet reduced their risk of high blood pressure by 19% compared to those who did not follow the diet closely. For those with elevated blood pressure or hypertension, a modified DASH diet tailored to individual needs can effectively lower both systolic and diastolic blood pressure, as confirmed by a 2021 review in Frontiers in Nutrition. Additionally, the DASH diet may contribute to reduced waist circumference and lower blood triglyceride levels.