We have previously provided information on nutrition during hypertension, and now the editorial team of the popular "Eating Well" magazine has contacted cardiologists to get information about foods that lower blood pressure at home. In this article, we present their answers.
The editorial team reports that diet can significantly affect arterial blood pressure indicators, and there is no need to completely revise the menu for this. Regular consumption of just a few products can significantly improve blood pressure indicators in a short period.
Teas, such as herbal teas made with hibiscus, green tea, chamomile, hawthorn, or mint, can also lower blood pressure. However, the question for women in risk groups should not be which tea lowers blood pressure. Cardiologists' individual recommendations go beyond simply increasing potassium intake or limiting salt. It is about a comprehensive approach to nutrition that ensures the best results in the long term.
Omega-3 fatty acids found in fatty fish such as salmon, mackerel, herring, anchovies, and sardines are of particular importance. "Omega-3 improves endothelial function and increases the elasticity of arteries," explains Wolfson. In this regard, fermented dairy products like yogurt and kefir deserve special attention. Studies show that they can have a positive effect on arterial blood pressure indicators.
Almonds slightly lower diastolic blood pressure and cholesterol levels. These nuts are rich in healthy fats, fiber, and minerals, especially magnesium, which relaxes blood vessels and supports healthy blood circulation. Gut health and heart health are more closely related than they appear. "The gut microbiome and the state of the gastrointestinal tract directly affect arterial blood pressure," states Wolfson.
Ultimately, the best effect is achieved within a comprehensive dietary pattern rich in fruits, vegetables, whole grains, legumes, low-fat dairy products, and nuts. "The biggest evidence base for women wanting to improve their blood pressure indicators is the overall character of their diet, not any 'magic' product," emphasizes Kats.