A nutrition expert has revealed 12 common foods that could slash your risk of deadly heart attacks and strokes by keeping blood pressure in check. High blood pressure, also known as hypertension, dramatically heightens the chances of developing serious conditions including heart attacks, strokes and kidney disease.
Arti Dhokia, consultant dietitian at Midland Health, explains: “Diet plays a key role in managing your blood pressure, and being mindful of what you put into your body can make a real difference. Foods high in salt are one of the biggest culprits, but sugary and fatty foods can also contribute by leading to weight gain, which is associated with raised blood pressure.”
The nutrition specialist also warns against excessive alcohol intake, as too much can elevate levels over time.
Dhokia does stress that “one food cannot single-handedly lower your blood pressure” and highlights the significance of other “lifestyle changes, such as regular exercise”, alongside a diet that’s “rich in foods with nutrients like potassium, as well as fruit, vegetables and whole grains”.
The expert has identified 12 blood pressure-friendly foods:
1. Salmon and other fatty fish
Dhokia explained: “Eating 2-3 grams a day of omega-3 fats found in salmon, mackerel, and sardines can help reduce inflammation. If you don’t enjoy fish, omega-3 supplements can also be beneficial.”
2. Whole grains
The nutrition expert suggests replacing “refined carbs” such as “white rice or pasta” with “wholegrain versions as they’re higher in fibre and nutrients” while incorporating other whole grains including “amaranth, oats, and quinoa” which “support heart health and can lower blood pressure over time”.
3. Citrus fruit
Dhokia recommended: “Fruits like oranges, lemons, and grapefruits are full of vitamins and plant compounds that can help to reduce your 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.”