A nutrition expert has identified 12 everyday foods that can significantly reduce the risk of fatal heart attacks and strokes by maintaining healthy blood pressure levels. High blood pressure, or hypertension, considerably increases the likelihood of developing severe conditions such as heart attacks, strokes, and kidney disease.
Arti Dhokia, a consultant dietitian at Midland Health, states: “Diet is crucial in controlling blood pressure, and being cautious about your dietary intake can make a significant impact. High-salt foods are major contributors, but sugary and fatty foods can also play a part by causing weight gain, which is linked to higher blood pressure.”
The nutrition specialist also warns against excessive alcohol intake, as too much can elevate levels over time.
Dhokia emphasizes that “no single food can solely lower your blood pressure” and underlines the importance of additional “lifestyle modifications, including regular physical activity”, combined with a diet that’s “rich in potassium and includes fruits, vegetables, and whole grains”.
The expert has identified 12 blood pressure-friendly foods:
1. Salmon and other fatty fish
She elaborates: “Consuming 2-3 grams daily of omega-3 fats found in salmon, mackerel, and sardines can help decrease inflammation. For those who don’t like fish, omega-3 supplements can offer similar benefits.”
2. Whole grains
The nutrition expert advises substituting “refined carbs” like “white rice or pasta” with “wholegrain alternatives as they provide more fiber and nutrients” and incorporating other whole grains such as “amaranth, oats, and quinoa” which “promote heart health and can gradually reduce blood pressure”.
3. Citrus fruit
Dhokia also recommends: “Citrus fruits like oranges, lemons, and grapefruits are loaded with vitamins and plant compounds that can help lower blood pressure and support heart health.
“Just be mindful that grapefruit and grapefruit juice can interfere with certain medications by affecting the way the body breaks them down, so it’s best to check with your GP or pharmacist first.”
4. Leafy greens
The specialist champions foods such as spinach and Swiss chard owing to their potassium and magnesium content, which can help “balance sodium levels and support healthy blood pressure”.
5. Olive oil
She explained: “Olive oil is one of the healthiest fats you can choose. It’s packed with heart-healthy nutrients and plant-based compounds that can support lower blood pressure, such as omega-9 fat oleic acid and antioxidant polyphenols.”
It’s high in calories though, so portion control is essential.
6. Tomatoes
This fruit is “rich in potassium and lycopene” which “can help improve your blood pressure and reduce the risk of heart disease”. Just be mindful of added salt in processed tomato products like tinned soups.
7. Carrots
Dhokia said: “Carrots are rich in plant compounds linked with lowering blood pressure. Plus, they’re an easy snack option. Eating around 100 grams a day can help you reduce your risk of high blood pressure.”
8. Broccoli
Broccoli is brimming with “flavonoid antioxidants, which support healthy blood vessels and improve circulation”. The expert advises consuming four servings a week or more to “help reduce your risk of developing high blood pressure”.
9. Yoghurt
“Yoghurt is rich in potassium and calcium, which can help regulate and support healthier blood pressure”, Dhokia explained, though recommends “plain, unsweetened yoghurt to avoid excess sugar”.
10. Herbs and spices
The dietician stated: “Options like garlic, cinnamon, basil, ginger, and cumin have all been linked with heart health, making them a simple and tasty way to season food without relying on salt.”
11. Potatoes
Dhokia added: “Potatoes, especially with the skin on, are a great source of potassium, which helps balance sodium levels and support healthy blood pressure. In fact, one medium baked potato can provide more potassium than a banana.”
12. Lean meats
The dietician noted: “Lean meats like chicken breast, beef sirloin, pork tenderloin, and ground turkey provide quality protein without the excess fat that can raise blood pressure.”
