Feast Your Way to Lower Blood Pressure: Discover Heart-Healthy Superfoods

This article is medically reviewed by Dr Valery Feigin | Professor of Neurology & Epidemiology and Director of NISAN (National Institute for Stroke and Applied Neurosciences), Auckland University of Technology.

Understanding High Blood Pressure – What is it? 

High blood pressure or hypertension happens when the pressure in our blood vessels is too high. It is more common than you might think, affecting 1.28 billion adults between the ages of 30 to 79 years globally and what is scary is that approximately 46% of these individuals are not aware they have this condition. This is because many with this silent killing condition may not feel any symptoms and if left untreated can lead to severe health conditions such as kidney and heart disease as well as stroke. The only way to discover that you have it is by regularly checking your blood pressure. 

How Diet Affects Blood Pressure and What To Avoid? 

There is a strong connection that regular consumption of unhealthy heart foods contributes to an increased risk of developing hypertension and subsequently cardiovascular diseases. So what should we be consuming less of?  

While it may be tempting to blame our elevated blood pressure solely on daily stress, not all cases can be attributed to this factor. The real culprits are processed and salty foods such as deli meat and canned soups. This is because when we consume food that is high in sodium, our body tends to retain more fluids and this in turn, raises our blood pressure.  

What Kind of Foods Should We Include Then? 

We should all be aiming for a nutrient-rich and balanced diet. Here are some food categories for you to consider amidst this difficult journey. 

1. Fruits and Vegetables 

These succulent fruits and leafy greens are high in potassium, magnesium and fibre, which are minerals that are excellent at lowering blood pressure and a bonus is that they are low in sodium as well for you to kill two birds with one stone. 

Fruits such as apples, pears, grapes, and raisins as well as vegetables such as broccoli and carrots are particularly effective in fighting against high blood pressure.  
 

2. Whole Grains and Fibre-Rich Foods 

Our second contender here is recognised to be as effective as taking anti-hypertensive medications directly as they help control cholesterol and balance the secretion of hormones like insulin. Grains such as whole corn, oats, brown rice, rye grain and barley are some examples of whole grains packed with nutritional value. Eating three portions of whole-grain foods per day could reduce your systolic blood pressure considerably by 5-6 mm Hg, which also decreases your chances of heart attack or stroke by at least 15 and 25% respectively.  

3. Healthy Fats and Proteins 

Say no to saturated fats and yes to healthier, monounsaturated and polyunsaturated oils such as olive or canola oil in your eating habits. These nourishing monounsaturated oils can be found in foods such as avocadoes, almonds, or cashews, all of which are perfect snacks to satisfy your unstoppable cravings while lowering bad cholesterol and triglycerides in the blood. Polyunsaturated oils are found in oily fish such as salmon, mackerel and tuna as well as in soybeans and walnuts to reduce the risk of heart and blood vessel diseases. 

Boost Your Heart Health with the S.A.P Method 

If this is too much information for you, do not worry. We have created a simple abbreviation for you to follow and remember. 

1. Scan Nutrition Labels: 

• Read nutrition labels and choose low-sodium options when possible. 
   

2. Add Flavour Without Sodium: 

• Experiment with herbs, spices, and salt-free seasonings to add flavour without excess sodium. 
   

3. Prioritize Healthy Foods: 

• Incorporate more plant-based meals, healthy fats, and whole grains into your weekly routine. 

Of course, these are excellent tips to help you maintain healthy blood pressure readings. However, to complement your shift towards a healthier diet, it is best to find a way to consistently measure your blood pressure regularly. Consider OMRON blood pressure monitor, the reliable way to monitor your blood pressure from the comfort of your home. All our devices are clinically validated for accuracy and by a trusted brand from Japan with over 50 years of experience in home blood pressure monitors.