Did you know that hypertension, or high blood pressure, is one of the most preventable risk factors for heart disease? 

Almost 80 percent of premature heart disease and stroke can be prevented through healthy behaviours, according to the Heart and Stroke Foundation. This includes exercise, not smoking, and, of course, the types of food we eat. 

A scientifically-proven way to lower blood pressure through food is based on the Dietary Approaches to Stopping Hypertension (DASH Diet). This diet follows a similar meal plan to what most North Americans consume, but is richer in vegetables and fruit and lower in saturated fat, total fat, and cholesterol. In just two weeks, the study found that its participants’ blood pressure levels were reduced across the board.

Here are some of the best DASH-approved foods you can eat to keep hypertension at bay.
 

1. Nuts and seeds

Quinoa Granola | Photography: Tango | Food Styling: Nataly Simard | Prop Styling: Caroline Simon

Fibre, protein, and healthy fats are the standouts of nuts, seeds, and even dry beans. 

Recommended intake: Four to five servings per week

Recipes with nuts and seeds:

• Fruit & Seed Bran Muffins
• Hemp Seed & Sesame Seed Crackers
• Roasted Winter Vegetables With Maple Candied Nuts

2. Leafy Greens

Creamy Spinach & Lemon Spaghetti | Photography: Foodivine Studio

Dark leafy greens are king in the DASH diet. Veggies like hearty kale, spinach, and bok choy are loaded with fibre, minerals, and vitamins C, K, and more.

Recommended intake: Four to five servings per week

Recipes with leafy greens:

• Miso Ginger Soba Salad
• Crispy Tofu Bok Choy Bowls
• Chinese Broccoli With Oyster Sauce

3. Fatty fish

Sheet-Pan Salmon, Gnocchi & Broccoli | Photography: Anthropologie

While low in saturated fats, DASH promotes healthy fats and oils, such as those found in many fish. Omega-3 fatty acids can not only help lower blood pressure, but they can also boost brain function, reduce inflammation, and more. 

Recommended intake: Two to three servings per week

Recipes with fatty fish:

• Grilled Salmon Quinoa Bowl With Coconut Milk Dressing
• Crispy Mackerel With Pancetta And Herbed Salad
• Grilled Sardines With Potatoes And Peppers

4. Whole grains

Quinoa Salad with Almond Vinaigrette | Photography: Foodivine Studio

Whole grains—including quinoa, oats, and brown rice—are high in fibre and essential nutrients like iron and magnesium. 

Recommended intake: Seven to eight servings per week

Recipes with whole grains:

• Chicken & Lemon Quinoa Soup
• Barley Salad
• Spicy Vegetable Fried Brown Rice

5. Fruits

Clementine Turmeric Smoothie | Photography: Jodi Pudge

There’s certainly no shortage of heart-healthy fruits. Kiwis, berries, and citrus are particularly high in antioxidants and vitamins.

Recommended intake: Four to five servings per week 

Recipes with heart-healthy fruits:

• Chia & Fresh Berry Jam
• Watermelon Fruit Salad
• Naan With Blueberry, Feta, & Basil

Recommended

6 Foods To Eat For More Energy

By: Marie-Claude Viola , Marie Waine

The cold weather, the absence of natural light, the return to work after the whirlwind of the holidays—it's normal to feel like you're lacking energy at the start of the year.

Read More

Recommended

5 easy ways you can reduce your risk of heart disease

By: Canadian Living

Cardiovascular disease is the leading cause of death worldwide. Here are five ways to reduce your risk and keep your heart healthy.

Read More