1, berries. 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. pistachio. Both pistachios and almonds help lower blood pressure, and salt-free nuts are healthier.

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. Kiwifruit. The study found that eating three kiwifruits a day significantly reduced blood pressure after 8 weeks. Its rich vitamin C may be a "hero".

6. 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.

7.oats. A review of 28 experiments concluded that dextran in oats and barley can lower blood pressure. It is recommended to start with oatmeal a day and often drink barley tea.

8. garlic. Garlic can increase the synthesis of nitric oxide and help dilate blood vessels, and its main active ingredient, allicin, is beneficial to health. Garlic can be added to stir-fry, soup and fried eggs, which can refresh your mind.

9.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.

10, cinnamon. Studies have shown that cinnamon can reduce short-term systolic blood pressure by 5.39 mm Hg and diastolic blood pressure by 2.6 mm Hg. Cinnamon can be used as a condiment and can also replace sugar in daily diet.