7 must-eat foods to slash blood pressure after menopause

Our bodies change significantly as we age, particularly around menopause. Changes in hormones can raise blood pressure, which increases the risk of heart disease in women. Fortunately, eating habits can have a significant impact on heart health. These seven foods, especially as you approach menopause, can naturally help decrease blood pressure.

1. Leafy Greens: Nature’s Blood Pressure Regulator

Potassium, found in leafy greens like spinach, kale and rocket, aids in the body’s removal of excess salt, a primary cause of high blood pressure. Studies show that the more potassium you consume, the less stress your blood vessels are under.

How to enjoy: Add these greens to smoothies, salads, or stir-fries for a heart-healthy boost.

2. Berries: Small but Mighty

Berries, especially blueberries, are rich in flavonoids—natural compounds known to reduce blood pressure. A study published in the American Journal of Clinical Nutrition found that people who consumed high levels of flavonoids had a lower risk of hypertension.

How to enjoy: Include a handful of berries in your breakfast or as a snack to keep your blood pressure in check.

3. Fatty Fish: Omega-3 Powerhouse

Omega-3 fatty acids, which are abundant in fatty fish like salmon, mackerel, and sardines, are great for heart health. Because omega-3 fatty acids increase blood vessel flexibility, they lower blood pressure and inflammation. Regular omega-3 fatty acid consumption has been linked to lower systolic and diastolic blood pressure, according to the National Institutes of Health.

How to enjoy: Grill or bake salmon, or add sardines to salads for a protein-packed meal.

4. Oats: Fiber for the Win

Soluble fibre, which is abundant in oats, has been shown to reduce blood pressure and cholesterol. Oats are a popular breakfast choice for menopausal women because of the beta-glucan fibre they contain, which helps to lower systolic and diastolic blood pressure and enhance vascular function.

How to enjoy: Start your day with a bowl of oatmeal, topped with berries for an extra heart-healthy punch.

5. Garlic: The Natural Vasodilator

For years, people have utilised garlic as a natural cure for a number of illnesses, but did you know that it also lowers blood pressure? Allicin, which is found in garlic, relaxes blood arteries, increasing blood flow and reducing blood pressure. Supplementing with garlic dramatically lowers both the systolic and diastolic blood pressure, according to a study published in the Journal of Nutrition.

How to enjoy: Incorporate fresh garlic into your cooking, from soups to roasted veggies.

6. Low-Fat Dairy: Calcium’s Blood Pressure-Lowering Effect

Yoghurt and skim milk are examples of low-fat dairy products that are high in calcium, a mineral that is necessary for sustaining normal blood pressure. Increased calcium consumption from dairy products dramatically reduces the risk of high blood pressure, particularly in postmenopausal women, according to a long-term study published in the British Journal of Nutrition.

How to enjoy: Opt for plain, low-fat yogurt with fruit or use skim milk in smoothies for a heart-healthy calcium boost.

7. Beets: The Nitrate Boost

Beets are one of the best vegetables for lowering blood pressure, thanks to their high nitrate content. When consumed, nitrates are converted into nitric oxide, which helps relax and widen blood vessels. Research published on hypertension shows that drinking beet juice can significantly lower blood pressure within hours.

How to enjoy: Sip on beet juice or roast them for a delicious and nutritious side dish.

Empower Your Heart Through Diet

Although your body may alter throughout menopause, you can easily control your blood pressure by making simple dietary modifications. To keep your blood pressure in check and your heart healthy as you start this new chapter in your life, including these seven heart-friendly items in your diet.