World Heart Day: Expert-approved foods for lowering blood pressure
With World Heart Day celebrated on September 29, attention is turning to the alarming rise of non-communicable diseases (NCDs) that have been burdening the country's healthcare system. NCDs, which include heart diseases, diabetes, lung diseases and cancer, have been on the rise globally, and South Africa is no exception.
According to the World Health Organization (WHO), lifestyle factors such as urbanisation, sedentary living, poor diets, and rising obesity levels have contributed significantly to this increase.
Tobacco use and unhealthy eating habits, in particular, are major contributors. These diseases now make up a substantial portion of the country’s health issues, straining resources and affecting thousands of lives.
In South Africa, deaths from major NCDs like heart disease, cancer, and diabetes rose dramatically over the past two decades. Between 1997 and 2018, deaths from these conditions surged by 58.7%, from 103 428 to 164 205, according to government health data.
Men were particularly affected, with a higher mortality rate compared to women. On average, men died at 65, while women lived slightly longer, with an average age of death being 69.
The DASH Diet: A path to lowering blood pressure
When it comes to managing heart health, many people immediately think about cutting back on salt and processed foods. However, a heart-healthy diet is much more than just reducing sodium.
One of the most effective dietary approaches to lowering blood pressure is the DASH diet (Dietary Approaches to Stop Hypertension). This eating plan focuses on incorporating a variety of fruits, vegetables, low-fat dairy, and fibre-rich foods.
Dr Marwah Abdalla, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center, explained that the DASH diet is rich in essential nutrients like calcium, magnesium, potassium, and fibre.
These nutrients work together to help lower blood pressure. “The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fibre,” she said, as reported by Prevention.
Melissa Prest, a national media spokesperson for the Academy of Nutrition and Dietetics, added that what you eat plays a vital role in managing blood pressure.
“Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she explained.
Expert-approved foods for lowering blood pressure
Following the DASH diet, combined with lifestyle changes such as reducing alcohol intake and managing stress, can help lower blood pressure in just three months.
Along with prescribed medication and regular exercise, adding specific foods to your diet can make a big difference.
In celebration of World Heart Day, here are six expert-approved foods that can help lower your blood pressure naturally:
Plain yoghurt
Low-fat dairy is an excellent source of calcium, which is crucial for combating high blood pressure. Potassium, protein, and other vitamins found in yoghurt also contribute to heart health.
Bananas
Bananas are rich in potassium, with one average-sized banana containing around 420 milligrams of this essential nutrient—about 9% of the recommended daily intake. Potassium is particularly beneficial for blood pressure management.
Blueberries
Berries, especially blueberries, are packed with nitric oxide, which helps to increase blood flow and reduce blood pressure.
Avocados
Avocados are a great source of calcium, magnesium, and potassium — all of which are necessary for lowering blood pressure. One avocado provides about 25% of your daily recommended potassium intake.
Peaches and nectarines
These fruits are rich in potassium as well. A large peach or nectarine contains about 10% of your daily potassium needs. Potassium helps balance water levels in the body, flushing out excess sodium, which is linked to high blood pressure.
Pumpkin seeds
Pumpkin seeds are loaded with magnesium and zinc, both of which help to manage blood pressure. However, experts advise opting for unsalted varieties as store-bought pumpkin seeds often have added salt.
Alternatively, you can roast your own at home by baking them on a sheet pan for 20 minutes at 350 degrees.
This World Heart Day is a good time to reflect on your habits and make small, sustainable changes that can have a big impact.