High blood pressure raises the risk of serious conditions such as heart attack, stroke, and kidney disease.
According to dietitian Arti Dhokia, the right dietary choices can make a real difference.
While no single food works on its own, these options combined with healthy habits may help support better blood pressure.
Salmon and other fatty fish
Consuming 2 to 3 grams of omega 3 fats daily from salmon, mackerel, or sardines can help reduce inflammation.
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For those who don’t enjoy fish, omega 3 supplements can also be beneficial.
Whole grains
Swap refined carbs like white rice and pasta for wholegrain options, and include amaranth, oats, and quinoa.
These grains are rich in fiber and nutrients, support heart health, and may lower blood pressure over time.
Citrus fruits
Oranges, lemons, and grapefruits provide vitamins and plant compounds that can help reduce blood pressure and support heart health.
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Be cautious with grapefruit, as it can interfere with certain medications.
Leafy greens
Spinach and Swiss chard are packed with potassium and magnesium, which help balance sodium levels and promote healthy blood pressure.
Olive oil
A healthy fat choice rich in omega 9 oleic acid and antioxidant polyphenols, olive oil can support lower blood pressure.
As it is high in calories, portion control is important.
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Tomatoes
Tomatoes are a good source of potassium and lycopene, both of which may improve blood pressure and reduce heart disease risk.
Watch out for added salt in processed tomato products.
Carrots
Rich in plant compounds linked to lower blood pressure, carrots are also an easy snack. About 100 grams per day can help reduce the risk of hypertension.
Broccoli
Loaded with flavonoid antioxidants, broccoli supports healthy blood vessels and better circulation.
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Four or more servings a week may help reduce the risk of developing high blood pressure.
Yogurt
Yogurt provides potassium and calcium, which can regulate and support healthier blood pressure. Opt for plain, unsweetened varieties to avoid excess sugar.
Herbs and spices
Garlic, cinnamon, basil, ginger, and cumin have all been linked to heart health and provide a flavorful alternative to salt when seasoning food.
Potatoes
Especially with the skin on, potatoes are rich in potassium, helping to balance sodium and support healthy blood pressure.
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One medium baked potato can even provide more potassium than a banana.
Lean meats
Chicken breast, beef sirloin, pork tenderloin, and ground turkey deliver quality protein without the excess fat that can contribute to higher blood pressure.
This article is based on information from Express.co.uk.