11. Lentils and other pulses
Lentils provide protein and fiber, and experts say they can benefit the blood vessels of people with hypertension.
The authors of an older study analyzed the effects of a pulse-rich diet on rats. The rats consumed a diet that was 30% pulses, including beans, peas, lentils, and chickpeas. Consuming pulses appeared to decrease levels of blood pressure and cholesterol.
A 2014 review of human trials, with a total of 554 participants, found that consuming pulses may lower blood pressure in people with and without hypertension. However, the authors note that more studies are necessary.
People can use lentils in many ways, including:
- as an alternative to minced beef
- adding bulk to salads
- as a base for stews and soups
12. Natural yogurt
Yogurt is fermented dairy food.
A 2021 study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.
The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.
To enjoy unsweetened yogurt:
- add 1 spoonful to a plate of stew or curry
- mix with chopped cucumber, mint, and garlic as a side dish
- use it instead of cream on fruit and desserts
- spoon it onto a combination of oatmeal, nuts, and dried fruit for breakfast