According to the new guidelines, more or less, most people over the age of 65 have high blood pressure. But even at younger ages the percentages exceed 30-40%. Knowing which foods lower blood pressure and choosing them systematically, it is possible to contribute to lower blood pressure and avoid the consequences of increased blood pressure in the future, or at least delay it. In the following video I will present a series of foods that lower blood pressure. But the most important thing that affects our pressure is our weight. In the practice when I have patients asking for help dealing with high blood pressure we focus a lot on foods like the ones I'm going to talk about today, which we know lower blood pressure, but we also put a lot of emphasis on losing weight and keeping the weight down because it's the most important reversible reason blood pressure rises. Citrus fruits. Citrus fruits are very rich in potassium and this is one of the reasons why they lower blood pressure. It is good to include citrus fruits in your daily diet. But you must remember that grapefruit greatly affects the levels of some medications, so if you are taking medication it is best to avoid grapefruit and consume oranges and lemons. Fish rich in Omega 3. Studies have shown that blood levels of Ω3 fatty acids are inversely related to blood pressure. This means that the higher the levels of omega-3 fatty acids in the blood, the lower the blood pressure. To have increased levels of omega-3 fats in the blood you need to consume fish that are rich in omega-3 such as sardines, anchovies, pollock, mackerel, trout, pollock and others. Greens. Greens are very rich in magnesium and potassium and we know that these ions help significantly in lowering blood pressure. It is important to remember that it is good not to throw away the water in which we boil the greens, but to drink it together with a little lemon for better taste and additional pressure reduction. Pumpkin seed. All nuts are very useful for health, but the pumpkin seed is rich in arginine which is an amino acid which participates in the production of nitric oxide in the blood which is a substance with a very strong antihypertensive effect. Beans and lentils. You'd be hard-pressed to find a list of foods that benefit health in any way and not include beans and lentils. Among the substances contained in beans and lentils that help reduce pressure are fiber, magnesium and potassium. Blueberries. The whole family of berries has been shown to have a lot to offer to our health, and the effect on blood pressure is so beneficial that it is imperative that we include them in our diet as often as possible. Amaranth. All unprocessed grains are useful for our health but amaranth, because it is very rich in magnesium, seems to be very useful for lowering blood pressure. Aegina pistachios. A study that compared the antihypertensive effect of all nuts concluded that pistachios have the strongest effect. Carrots. Carrots help lower blood pressure, but are most effective when eaten raw. A good idea is to consume carrot juice frequently. Celery. Celery, apart from making our food very tasty, also helps to reduce blood pressure. Tomatoes. Tomatoes are rich in many nutrients that help lower blood pressure, but are especially known for their lycopene content. Lycopene has a lot to offer for our health, one of which is lowering blood pressure. I remind you that tomato can also be consumed in juice form, and it is a good solution for when you are out of the house and looking for a healthy refreshment. Try to avoid adding salt because you will lose some of the benefits that tomato juice has to offer. Broccoli. Broccoli is among the wonderful vegetables that lower blood pressure. Yoghurt. Traditional fermented yogurt that is rich in probiotics and nutrients helps significantly in lowering blood pressure. Aromatic herbs and spices. From time to time we keep seeing in the literature various aromatic herbs and spices showing a significant effect on blood pressure by drastically reducing it. It is very good to make sure that the foods you eat contain as many aromatic herbs and spices as possible that will make them delicious and in this way you will also save salt. Flaxseed and chia seeds. Both flaxseed and chia seeds are very rich in nutrients and many of them have an effect on blood pressure and lower it significantly. Both seeds are very useful but always remember that flaxseed is more nutritious. Fortunately, it is also the most economical. Beetroot. Beets and beetroots are very nutritious foods and among the many nutrients they contain, they are very rich in nitrates which are substances that lower blood pressure. You can consume beets in many ways, even in the form of juice. Spinach. Spinach is a true superfood that we also see on all the lists of foods that benefit our health. Among the countless benefits it offers to our body, lowering blood pressure is one of them. These are the foods that will help you have normal blood pressure if it is elevated, while if it is not it will help you keep it normal. I remind you that it is extremely important to take care of your weight because we know that increased weight leads to increased blood pressure. In fact, in the doctor's office, I have repeatedly seen people suffering from blood pressure actually throw away their pills after a few weeks of proper nutrition and weight loss. Thank you very much.