Dietitian Lyndi Cohen lists foods to help lower blood pressure

Dietitian Lyndi Cohen writes about how you don’t need to limit yourself to a sad plate of broccoli to look after your blood pressure.

Let’s be honest: when you hear “lower your blood pressure,” it’s easy to picture a sad plate of steamed broccoli next to a glass of disappointment. But the truth is, you can support your heart health without giving up the foods you love, and life’s too short for bland snacks and boring dinners.

Focusing on what to add to your plate can make a big difference. Here are some of my favourite foods to help lower blood pressure.

1. Sweet potatoes

Not only are they high in potassium (which helps flush out excess sodium), they’re also loaded with fibre and antioxidants. Plus, they’re the ultimate comfort food. Roast them into wedges, mash them with olive oil and garlic, or chuck cubes into a salad or grain bowl.

Sweet potato is high in potassium to help flush out salt.

2. Greek yoghurt

A source of potassium, calcium, and magnesium, which are all blood-pressure-friendly minerals. Add some berries, nut butter and muesli, and you’ve just made a 3-minute breakfast that does your heart a favour.

Greek yoghurt with some oats could be a great heart-friendly brekkie.

3. Dark chocolate

Flavonols in dark chocolate help relax blood vessels and support healthy blood pressure levels. To get the benefits, aim for chocolate with at least 70 per cent cocoa – the higher the percentage, the more flavonols (and the less added sugar).

Good news – dark chocolate is on the menu.

4. Avocados

Rich in potassium, which balances out the effects of sodium. Spread it on sourdough, top with chilli flakes (or any other seasoning) and a drizzle of olive oil. A toast that fights high blood pressure? Tick.

Try some avocado on toast.

5. Tinned salmon and tuna

Don’t underestimate these humble pantry staples. Packed with omega-3s that reduce inflammation and support healthy blood pressure and cholesterol. Mix with Greek yoghurt, red onion and seasoning for a tasty dip or sandwich filling.

Greek yoghurt, tinned salmon and red onion as a sandwich filling? Yum!

6. Kiwi fruit

Loaded with potassium (even more than bananas) and comes with a bonus dose of vitamin C and fibre. Eat them as they are (you can eat the skin if you’re brave), add to yoghurt or salads or smoothies.

Can you eat your kiwi with the skin on?

7. Miso

While miso is salty, it’s also fermented and contains compounds that may help lower blood pressure. The trick? Use a small amount to add big flavour (like in dressings or soups) without going overboard on sodium.

You won't miss out on flavour with miso.

9. Black beans

Fibre + potassium = blood pressure’s dream team. Add a tin of beans (or any other legumes like chickpeas and lentils) to tacos, bolognese, salads, soups and curries.

Black beans are packed with fibre AND potassium.

9. Nutritional yeast

This savoury seasoning gives meals a cheesy, umami kick without the sodium hit. It’s also rich in potassium (hello, blood pressure support) and often fortified with B vitamins, including B12. Sprinkle on pasta, avo toast, vegies or add it to salad dressings.

Nutritional yeast is great for a umami kick without the salt.

10. Popcorn

When air-popped and not drowning in butter or salt, popcorn is a heart-healthy snack packed with fibre and antioxidants, keeping your blood vessels happy. Sprinkle on nutritional yeast for a cheesy hit or drizzle with dark chocolate for a crunchy, satisfying, and wildly underrated snack.

And if you want more tips on how to look after your heart health (with or without medication), my Lower Your Cholesterol Naturally guide will give you a clear, non-diet plan.

You can snack on popcorn and still look after your blood pressure.

Lyndi Cohen is a Sydney-based dietitian and nutritionist who is also the author of best-selling book The Nude Nutritionist. She has more than 300,000 followers on her Instagram @nude_nutritionist where she calls out wellness wankery and nutrition nonsense to promote a healthy body image. You can also visit her website www.lyndicohen.com

Lyndi Cohen is a dietitian who promotes a healthy body image.

Originally published as Dietitian Lyndi Cohen lists foods to help lower blood pressure