Blueberries contain antioxidant compounds called anthocyanins. 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.
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Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium.
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Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate. A 2015 study found that people with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for 4 weeks had lower blood pressure.
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Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure
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Kiwis are also rich in vitamin C. People who consumed around 500 mg of vitamin C per day for about 8 weeks saw significant improvements in their blood pressure readings.
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Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries.
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