High blood pressure affects an average of 33% of men and 31% of women, making it a disorder that should not be underestimated. Consistently having blood pressure levels above 130/80 mm/Hg for an extended period of time can increase the risk of adverse health outcomes such as heart attack and stroke.

To lower blood pressure, there are several steps one can take, such as avoiding smoking, engaging in regular physical activity, and maintaining a healthy weight through a proper and nutritious diet.

Physicians recommend the DASH (Dietary Approaches to Stop Hypertension) diet which is an eating pattern designed to help many people lower their blood pressure and includes rules such as:

  • Avoiding fried foods
  • Eating plenty of vegetables, fruits, and low-fat dairy products
  • Preferring foods rich in potassium, magnesium, and calcium
  • Including moderate amounts of whole grains, fish, poultry, and nuts in the diet
  • Limiting foods high in saturated fats, such as fatty meats, whole milk products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limiting salt intake to 2,300 milligrams per day
  • Limiting sugary drinks and sweets.

Here are eight foods that follow the DASH diet guidelines and can help lower blood pressure:

  • Blueberries: eating blueberries can benefit cardiovascular health and reduce the risk of hypertension due to the presence of anthocyanin flavonoids. Blueberries can be eaten on their own, used to make smoothies, or accompanied with yogurt.
  • Walnuts: walnuts play an essential role in managing diastolic blood pressure and slowing the progression to heart failure. They can be eaten as a mid-morning or mid-afternoon snack or used within dishes, such as salads, pastas, or main courses. Since they are high in calories and rich in unsaturated fats, it is best not to overeat them.
  • 100% Orange Juice: 100% orange juice, without added sugar, artificial coloring, or additives, is included in the DASH diet because of its high amounts of hesperidin, a flavonoid typical of citrus fruits, which can help reduce blood pressure in people with hypertension.
  • Watermelon: Rich in potassium, l-citrulline, and lycopene, watermelon is an excellent food for preserving heart health and has been linked specifically to a decrease in both systolic and diastolic blood pressure.
  • Oily Fish: Fatty fish, such as salmon and trout, and typical blue fish of the Mediterranean Sea, including swordfish, sardines, anchovies, cod, mackerel, and herring, are excellent sources of omega-3 fatty acids, which can play a role in reducing blood pressure levels. Including at least two servings of fish per week can help keep blood pressure under control and reduce the risk of adverse cardiac outcomes.
  • Lentils: rich in isoflavones, lentils are compounds with antioxidant properties that are useful against free radicals, thiamine (vitamin B1), which promotes memory and concentration, vitamin B3 (or vitamin PP), which helps the body optimally manage energy and reduce blood triglycerides, large amounts of fiber, which are excellent for promoting intestinal transit, and potassium and magnesium, which are essential for heart health and can help lower systolic blood pressure.
  • Yogurt: yogurt and other dairy products are rich in key nutrients like potassium and calcium, which support heart health. Specifically, yogurt helps replenish the bacterial flora that contributes to blood pressure control. When choosing yogurt, it’s best to opt for products that do not contain added sugar. Instead, you can pair yogurt with whole grains or fresh fruit.
  • Turmeric: when consumed in the right amounts over time, turmeric can be helpful in managing blood pressure.Turmeric has a bitter taste, is highly aromatic, and has hints of ginger. It can be added to soups, meat, fish, or vegetable dishes, and can also be enjoyed as a tea.