High blood pressure: Three healthy snacks to help lower your reading

High blood pressure is when a person’s blood pressure reading is between 120/80mmHg and 140/90mmHg. If a person’s blood pressure is too high, it puts extra strain on the blood vessels, heart and other organs, such as the brain, kidneys and eyes. Persistent high blood pressure can increase a person’s risk of a number of serious and potentially life-threatening health conditions such as heart disease, heart attacks, strokes, heart failure, kidney disease and even vascular dementia. Changing the diet can significantly reduce high blood pressure and research has shown certain foods and snacks have blood pressure lowering capabilities.


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Food can have a direct and sometimes even dramatic effect on blood pressure.

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and reducing saturated fat and cholesterol can lower blood pressure by up to 11 mmHg.

Blood Pressure UK said: “If you have high blood pressure, it is even more important to make healthy changes to your diet.

If you take medicines for your blood pressure, then a healthy blood pressure diet can reduce the number you may need.”


Blueberries and strawberries contain antioxidant compounds called anthocyanin, a type of flavonoid.

Researches conducted a large study with more than 34,000 people with high blood pressure.

They found that those with the highest intake of anthocyanin, mainly from blueberries and strawberries, had an 8 per cent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake. 


Pistachios are one of the healthiest nuts and may help to decrease blood pressure.

A study with the US National Library of Medicine National Institutes of Health, diets containing pistachios were analysed and how they impact systolic blood pressure.

The study reported that including pistachios nuts in a moderate-fat diet may reduce blood pressure during times of stress.


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The American Heart Association has reported that yoghurt may reduce the risk of high blood pressure, particularly in women.

The researchers found that middle-aged women who consumed five or more servings of yoghurt each week for 18 to 30 years showed a 20 per cent reduction in the risk of high blood pressure when compared to similarly aged women who rarely ate yoghurt.

When it comes to foods to avoid, salt is on the top of the list. High intake of salt has one of the most dangerous effects on blood pressure.

Following a healthy diet isn’t enough to counteract the detrimental effects of high salt intake, a study has warned.

The maximum quantity of salt that an adult should consume per day is 6g, according to the NHS.

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