The researchers recorded an average fall in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg) over a 24-hour period.Ī serving of beet is around 1 cup, which is around 2 small beets or 1 large one. Beetsĭrinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.Ī 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. People with kidney disease should consult a doctor before increasing their intake of potassium, as too much can be harmful.Ī serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana. The Office of Dietary Supplements advises that males aim to consume 3,400 mg of potassium daily and females - 2,600 mg. One medium-sized banana contains around 422 milligrams (mg) of potassium.Īccording to the American Heart Association (AHA), potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels. Bananasīananas contain potassium, which can help manage hypertension. Which other foods are rich in antioxidants? 2. A serving of strawberries is around 7 strawberries. eat them as a snack or sweet treat after mealsĪ serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries.However, some experts say there is not enough evidence that blueberries reduce blood pressure. 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. In one older study, the researchers looked at data for over 34,000 people with hypertension over 14 years. Berriesīlueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. 1 cup of cooked or raw vegetables or fruitįor most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.In general, the United States Department of Agriculture (USDA) considers a serving to be:
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We look at some foods that may help and how to incorporate them into the diet. Many researchers have found that certain foods can lower high blood pressure. Share on Pinterest Crispin la valiente/Getty Images
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