Also known as ‘the silent killer’, high blood pressure or hypertension affects more than 1 in 3 adult Australians. There are often no symptoms at all until it causes significant damage to the heart and blood vessels over time, which can eventually lead to a heart attack or stroke.
Although age, ethnicity and family history are non-modifiable risk factors for hypertension, there are many other aspects of our diet and lifestyle that can assist in reducing our blood pressure.
Let’s take a look at the top 9 foods for better blood pressure.
- Beetroot and beetroot juice.
Beetroot contains a high amount of nitrate which converts into nitric acid in the body. Nitric acid helps to relax and dilate (widen) the blood vessels, thereby reducing your blood pressure.
Enjoy it roasted to serve with lean meat and greens, grated through a salad or as an addition to your breakfast veggie juice.
- Rolled oats
Porridge or traditional rolled oats contains a particular type of soluble fibre known as beta-glucan. This type of fibre helps to reduce blood cholesterol levels, which over time can help prevent narrowing of the blood vessels and therefore reduce the chances of developing high blood pressure.
Swap your regular breakfast cereal to porridge in the winter or bircher muesli in the summer months. - Dark green leafy vegetables
Similar to beetroot, dark green leafy vegetables such as cabbage, kale and rocket are also high in nitrates.
Adding extra spinach to curries and slow-cooked meals, swapping your usual lettuce to rocket in your salads or adding silverbeet to your stir-fries are easy ways to get these greens in. - Garlic
High in a compound called allicin, garlic can help to lower your blood pressure naturally by increasing your body’s production of nitric oxide which relaxes the blood vessel walls.
Add extra garlic to your meals, preferably at the end of cooking as high heat can damage the allicin. - Blueberries
These bright berries are high in an antioxidant called anthocyanin, which can help to control blood pressure levels.
Add these to your breakfast cereal, smoothies or yoghurt for the perfect afternoon snack. - Sweet potato
Apart from being a slow-release (low GI) carbohydrate, sweet potatoes are also high in potassium which helps to oppose the effects of sodium in the body, thereby reducing blood pressure levels.
Enjoy this root vegetable roasted and tossed through summer salads, added into homemade muffins or mashed and served with grilled fish and salad. - Baked beans
Like all legumes (e.g. lentils, chickpeas, kidney beans), baked beans are high in potassium as well as fibre. They are therefore an excellent choice for those with heart disease, including high blood pressure.
Add baked beans on top of wholegrain toast for a quick protein and fibre rich breakfast to keep you powering along all morning or for a quick snack on the go.
- Fresh herbs and spices
Using a variety of herbs and spices is an excellent way to reduce your sodium intake and increase your intake of antioxidants to help lower your blood pressure.
Replace your store-bought marinades, sauces and condiments for a range of different herbs or spice blends to cut the salt content of your meal without missing out on all the flavour. - Salmon
Oily fish such as salmon, mackerel, herring, sardines and trout contain high amounts of omega 3 fatty acids which have been shown to lower blood pressure and improve cardiovascular health.
Excellent grilled, baked or steamed. Serve flaked through a salad for lunch or with roasted sweet potato and steamed greens for a perfectly balanced dinner meal.
Get in touch with an Accredited Practising Dietitian from Fuel Your Life today to help you put together a plan to reduce your blood pressure naturally.
