- If you’re a woman, high blood pressure should be on your radar, especially as you age.
- Eating berries, almonds, seafood, yogurt and kefir may support healthy blood pressure.
- They work best as part of a plan rich in produce, whole grains, beans, nuts and low-fat dairy.
High blood pressure isn’t just a “man’s problem.” It’s a silent but serious health issue for women, too, especially as they age. In fact, nearly half of all adults in the U.S. have hypertension. And for women, the risk becomes even greater after menopause., The scariest part? High blood pressure often has no symptoms. Yet it quietly raises the risk of heart disease and stroke, two leading causes of death for women.
The good news? What you eat can make a difference in your blood pressure. And it doesn’t have to mean overhauling your entire plate. Regularly adding in a few strategic foods can have a profound impact on your numbers.
To help you get started, we turned to cardiologists for their top blood pressure–lowering foods. Their advice goes beyond just eating more potassium or cutting back on salt. Instead, they focus on a holistic approach to eating—one that’s not only heart-healthy but also sustainable for the long haul.
Let’s dive into the foods that can help you take charge of your blood pressure and support your overall health.
1. Berries
When it comes to flavor and heart benefits, berries are a clear winner. These vibrant fruits are packed with powerful plant compounds that do more than just please your palate. Cardiologist Marc Katz, M.D., recommends prioritizing antioxidant-rich fruits, like berries.
Clinical evidence points to berries’ potential to support healthy blood pressure in individuals with hypertension. This effect may not be direct, but rather linked to the action of unique antioxidants, called polyphenols, which support overall blood vessel health. And berries happen to be loaded with them.
Getting your berry fix is easier than you might think, no matter what time of year it is. A simple grocery tip is to buy berries fresh when they are in season and frozen during the off-season. Frozen berries can be just as nutritious and are perfect for adding to smoothies, oatmeal or yogurt.
2. Almonds
For a convenient and satisfying snack or meal addition that supports your heart, look no further than almonds. “I often recommend adding almonds to your diet because research shows that eating them regularly as part of a healthy diet supports overall heart health,” explains Katz. “Studies have found that people who included almonds in their eating habits saw small improvements in their diastolic blood pressure and LDL cholesterol levels.”
These nuts are a powerhouse of healthy fats, fiber and essential minerals that contribute to cardiovascular wellness. One noteworthy feature is that they are a source of magnesium, a mineral that plays a crucial role in regulating blood pressure by helping relax blood vessels, which is vital for maintaining healthy blood flow.
3. Seafood
“Seafood is one of the most nutrient-dense foods on the planet for cardiovascular health,” says Jack Wolfson, D.O., FACC. Omega-3 fatty acids, particularly those found in fatty fish like salmon, mackerel, herring, anchovies and sardines, are the star players. “Omega 3s help improve endothelial function and arterial flexibility,” Wolfson explains. The endothelium is the thin lining of your blood vessels, and keeping it healthy is essential for blood pressure control.
Wolfson points out that seafood contains another vital component for blood pressure health: The amino acid taurine. “Taurine, which is found in seafood, supports nitric oxide production and healthy vascular tone,” he explains.
4. Fermented Dairy Products
Gut health and heart health are more connected than you might think. “The gut microbiome and gut health directly influences blood pressure,” says Wolfson. They do this in multiple ways. “Healthy gut bacteria help regulate inflammation, improve mineral absorption and reduce endotoxin exposure that damages blood vessels,” he explains.
Enter fermented dairy products, like yogurt and kefir. Research has shown that they may offer unique benefits for blood pressure health., Consider the results of one study that compared the blood pressure impact of drinking 1 cup of kefir daily in people with hypertension to a control group that didn’t consume kefir. After 28 days, the kefir drinkers—but not the control group—experienced significant reductions in systolic blood pressure, the top blood pressure reading number that’s most strongly correlated with heart health.
Meal Plan to Try
7-Day Meal Plan for High Blood Pressure, Created by a Dietitian
Our Expert Take
High blood pressure is a significant health concern for women, especially as they age. But the good news is that small, intentional changes to your meals and snacks can make a meaningful difference in your blood pressure numbers. Regularly incorporating heart-healthy foods like berries, almonds, seafood and fermented dairy products into your day can provide nutrients that support healthy blood pressure and overall cardiovascular health. However, they’re not a magic bullet. “For women looking to improve blood pressure, the best evidence points to how you eat overall, not one magic food,” says Katz. In the end, these foods work best as part of an overall heart-healthy eating pattern that’s rich in fruits, vegetables, whole grains, beans, low-fat dairy and nuts.
