1. Berries
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.
In one older study, the researchers looked at data for over 34,000 people with hypertension over 14 years. Those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8% lower risk of high blood pressure than those with a low anthocyanin intake.
However, some experts say there is not enough evidence that blueberries reduce blood pressure.
To enjoy berries:
- eat them as a snack or sweet treat after meals
- add them to smoothies
- sprinkle them on oatmeal for breakfast
A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries.
2. Bananas
Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium.
According to the American Heart Association (AHA, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
The Office of Dietary Supplements advises that males aim to consume 3,400 mg of potassium daily and females — 2,600 mg.
Other potassium-rich foods include:
- apricots
- lentils
- prunes
- acorn squash
- potatoes
People with kidney disease should consult a doctor before increasing their intake of potassium, as too much can be harmful.
A serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.