10 foods that can help lower cholesterol

these foods can lower your blood pressure

High blood pressure, also known as hypertension, is a common concern, and becomes even more common as you get older. The good news is making simple changes to your diet can play a crucial role in managing blood pressure.

Here are 10 delicious and easily accessible foods that can contribute to a heart-healthy lifestyle.

Leafy greens

Leafy greens such as spinach and kale are rich in potassium, a mineral that helps your body balance sodium levels. By incorporating more leafy greens into your meals, you’re providing your body with nutrients that support healthy blood pressure.


Berries, such as blueberries and strawberries, are not only sweet and satisfying but also packed with antioxidants. These antioxidants have been linked to lower blood pressure and a reduced risk of heart disease.

Enjoy a handful of berries as a snack or add them to your morning cereal, oatmeal or yoghurt.

Oats and whole grains

Whole grains, including oats, brown rice, and quinoa, are excellent sources of fibre. Fibre helps reduce blood pressure by improving blood vessel function and promoting overall heart health. 

Start your day with a bowl of oatmeal or incorporate whole grains into your meals for a heart-healthy boost.


Bananas are easy to eat and rich in potassium. Potassium helps your body and relax blood vessel walls, contributing to lower blood pressure.

Keep a bunch of bananas on hand for a quick and nutritious snack.

Fatty fish

Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids. These healthy fats have been shown to lower blood pressure and reduce inflammation.

Aim to include fatty fish in your diet at least twice a week for optimal heart health.


Beetroot is a root vegetable known for high nitrate levels, which can help dilate blood vessels and improve blood flow.

Whether sliced on a sandwich, roasted, boiled, or blended into a smoothie, incorporating more beetroot into your diet can be a tasty way to support your cardiovascular health.

Low-fat dairy

Low-fat dairy products, such as yoghurt and skim milk, are excellent sources of calcium and protein. These nutrients are essential for overall heart health.

Opt for low-fat dairy options to reduce your saturated fat intake while still enjoying the benefits of these dairy products.


Garlic is associated with various health benefits, including reducing blood pressure. Incorporating garlic into your cooking can add flavour to your meals without the need for excessive salt.

Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds are examples of nuts and seeds that can contribute to heart health. They are rich in potassium, magnesium, and fibre, all of which play a role in maintaining healthy blood pressure levels.

Dark chocolate

Yes, you read that correctly! Dark chocolate, in moderation, can be a healthy addition to your diet. Dark chocolate contains flavonoids, which may help relax blood vessels and improve blood flow.

Opt for chocolate with at least 70 per cent cocoa content for the most health benefits.

Making small, gradual changes to your diet will have a positive impact on your blood pressure over time.

Always consult with your doctor before making significant dietary changes, especially if you have existing health conditions or are on medication.

Are you eating enough of these foods? When was the last time you had your heart checked? Let us know in the comments section below.

Also read: Eight foods that lower bad cholesterol

Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.

Written by Brad Lockyer

Brad has deep knowledge of retirement income, including Age Pension and other government entitlements, as well as health, money and lifestyle issues facing older Australians. Keen interests in current affairs, politics, sport and entertainment. Digital media professional with more than 10 years experience in the industry.

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