More than a billion people in the world live with high blood pressure, and a significant part is not even aware of their problem. Hypertension often occurs asymptomatically, but gradually affects the blood vessels, heart and brain. Doctors emphasize: one of the most effective steps to control blood pressure is to correct your daily diet.
One of the most effective dietary systems for people with hypertension is the DASH diet, which limits red meat, excess salt, and sugar. The focus is on plant foods, omega-3 fatty acids, potassium, magnesium, and fiber. They maintain the elasticity of blood vessels, improve blood flow, and help naturally lower blood pressure.
Experts identify seven products that give the fastest positive effect.
Fatty fish like salmon, mackerel, tuna, and sardines consistently rank first. They are high in omega-3 fatty acids, which reduce inflammation and promote better blood vessel dilation. Regular servings of these fish can help lower both systolic and diastolic blood pressure.
Nuts and seeds are also beneficial - almonds, walnuts, chia or pumpkin seeds. Containing arginine, magnesium and fiber, they improve vascular tone and heart function. Leafy greens work similarly: Swiss chard and spinach, rich in nitrates and potassium, help blood vessels relax.
An important component of the diet for hypertensive patients is beetroot. Studies confirm that beetroot juice can lower blood pressure in people of all ages due to its high content of natural nitrates. Another natural “helper” is berries. Blueberries, cranberries and raspberries are rich in anthocyanins, which improve blood flow. Cranberry juice is considered especially effective - it demonstrates the greatest effect on reducing systolic blood pressure.
Tomatoes and tomato products are another example of how nutrition affects blood vessels. The lycopene in tomatoes helps keep them flexible, while potassium helps regulate fluid balance in the body. Yogurt, in turn, provides the body with calcium and protein, strengthening blood vessels and positively affecting the overall risk of developing hypertension. People who eat it regularly have an approximately 13% lower risk of high blood pressure.
Doctors emphasize that combining these products with moderate physical activity, weight control, salt reduction, and smoking cessation gives the most noticeable results. And even small changes in nutrition can significantly affect the health of the heart and blood vessels.
