Blueberries and strawberries contain antioxidant anthocyanins. Studies have found that people who consume more anthocyanins have a lower risk of hypertension by 8%. Treat berries as snacks or desserts, or add them to milkshakes or oats.

2. bananas.

Bananas contain a lot of potassium, which helps to control blood pressure. The American Heart Association recommends that adults should consume 4700 mg of potassium every day. Foods rich in potassium include avocados, cantaloupes, flounder, mushrooms, potatoes, tomatoes, tuna, dates and dark green vegetables. However, patients with kidney disease should seek the guidance of a doctor before eating.

3. Watermelon.

Citrulline in watermelon can help control blood pressure and promote the body to produce nitric oxide, which can relax blood vessels, increase arterial elasticity and speed up blood flow.

4. Dark chocolate.

A retrospective study shows that chocolate can lower the blood pressure of the general population and patients with prehypertension. It is suggested to choose high-quality chocolate with cocoa content above 70%.

5, milk.

Milk and yogurt are foods rich in calcium. Many studies have shown that after supplementing about 1000 mg of calcium, all the results show that the blood pressure of the subjects decreases slightly. The American Heart Association points out that yogurt can reduce the risk of hypertension in women. It is recommended to drink natural yogurt without sugar and add fresh fruit or nuts. It is not recommended to use supplements that exceed the reference intake of calcium to prevent and treat hypertension.

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