In fact, there are many different types of fat. Saturated fat, such as animal fat, will increase the concentration of cholesterol in the blood. High cholesterol levels over a long period of time will form atherosclerotic plaques, weaken blood vessel function and cause high blood pressure, according to the health website Healthline (USA).

Meanwhile, unsaturated fats found in nuts, seeds, and olive oil can reduce the risk of inflammation and heart disease. Therefore, unsaturated fats are considered beneficial fats.

A study published in the Journal of Nutrition Education and Behavior found that monounsaturated fats may reduce the risk of high blood pressure. Foods high in monounsaturated fats include beans, whole grains, and fruits, especially avocados.

Additionally, a study in the journal Current Hypertension Reports found that a diet rich in polyunsaturated fats, specifically omega-3 and omega-6 fatty acids, may help lower blood pressure. Foods rich in these fats include yogurt and fatty fish such as salmon, tuna, herring, and mackerel.

Additionally, the study found that a low-fat diet alone was not effective in lowering blood pressure. The blood pressure-lowering benefits only came when a low-fat diet was combined with exercise to lose weight.

One of the best diets for controlling blood pressure is the DASH diet. This diet prioritizes foods containing nutrients that can control blood pressure such as vegetables, fruits, whole grains, beans, chicken, fatty fish, and limits sweets. In fact, this diet limits harmful fats because it does not prioritize red meat. DASH encourages drinking milk, but it should be low-fat and fat-free.

A study published in the journal Nutrients found that people who followed the DASH diet had a 19% lower risk of developing high blood pressure. The DASH diet can also help reduce belly fat and blood triglycerides, according to Healthline .