Unlock Hypertension Wellness: The Power of a High-Fiber Diet

“Sa sobrang init, hi-high blood-in yata ako.” With summer temperatures on the rise, many people are getting concerned with their blood pressure levels. If you are one of them, don’t worry it’s all reasonable. Heat does cause your blood pressure to spike in a few different ways. Heat causes your body to lose fluids and electrolytes through sweat making your heart work harder, causing strain on your blood vessels resulting to elevated blood pressures.

So what can you do? This year, the theme of World Hypertension Day is Measure Your Blood Pressure Accurately, Control It, Live Longer. Over 8 million Filipino are hypertensive and whether you are one already or at risk of being one, what we can do is to prioritize our wellness, which brings us to one of the best weapons in your hypertension wellness arsenal: a high-fiber diet.

So how does dietary fiber work its magic? Here are three potential benefits:

  1. Lowers cholesterol levels: Studies have suggested that the soluble fiber in oats, beans, apples, and other foods can help reduce low-density lipoprotein (LDL) cholesterol levels in people with high cholesterol. LDL is considered the “bad” type of cholesterol as it increases risk for heart attack and stroke.
  2. Reduces inflammation: Eating a diet rich in fiber may reduce C-reactive protein levels in the body. C-reactive protein is a marker of inflammation that has been linked to an increased risk of developing cardiovascular diseases like hypertension and stroke.
  3. Maintains healthy weight: Dietary fiber helps you feel fuller longer which may help you maintain a healthy weight or even lose weight if needed—and being overweight or obese is a common factor when managing hypertension and overall wellness.

Aim to eat 25 to 30 grams of dietary fiber every day. No worries as there are plenty of food to choose from. Below are just few examples of high-fiber foods you can incorporate in your nutrition plan.

  • Fruits (blueberries, apples, oranges)
  • Vegetables (sweet potatoes, broccoli)
  • Whole grains (brown rice, quinoa, oats, millet)
  • Legumes (beans, peas)
  • Nuts (almonds, walnuts)

Apart from these, there are already available multigrain products which combine the benefits of different grains in one. Gardenia has its own version of it in its Clustered Multigrain Bun. Try it out on its own or build a recipe that’s worth having under the summer heat. For starters, you can check out one of our recipes below.

With hypertension being such a major health issue, it’s comforting to know that we can make small yet innovating decisions for our wellness that can make a huge difference for our lives. The power of a high-fiber diet is scientifically proven, and you can make a real positive difference by adjusting your eating habits and dietary choices. It doesn’t have to be a challenge, either, as there are plenty of delicious options available that fit the bill.

With the weather continuously burning up, let’s also be reminded to stay hydrated, limit outdoor activity during the hottest parts of the day and monitor blood pressure closely making sure it is not rising too high. With these and making the right choices with your diet, you can reduce the risk of complications and begin to properly prevent or manage hypertension. Taking control of your health has never been easier.

Gardenia Grilled Veggies Buns


1 pack Gardenia Multigrain Soft bun
1/2 pc Carrots, thinly sliced
1 pc Tomato, thinly sliced
1 pc Bell pepper, thinly sliced
1/2 pc Zucchini, thinly sliced
1 tsp Sriracha



  1. Slice the bread in the middle and pan toast it. Flatten it and toast both sides.
  2. Pan grill all the vegetables and season with salt and pepper.
  3. Place the grilled vegetables onto the bread and add sriracha.
  4. Serve and enjoy!




Harvard Health Publishing Staff. 2019. Heat is hard on the heart; simple precautions can ease the strain. Accessed via https://www.health.harvard.edu/blog/heat-is-hard-on-the-heart-simple-precautions-can-ease-the-strain-201107223180

Aleixandre A, Miguel M. Dietary fiber and blood pressure control. Food Funct. 2016 Apr;7(4):1864-71. doi: 10.1039/c5fo00950b. PMID: 26923351.

Baclig, Cristina. 2022. Hypertension: What to know about the ‘silent killer’. Accessed via https://newsinfo.inquirer.net/1602413/hypertension-what-to-know-about-the-silent-killer