Low-fat milk
Turns out dairy isn’t the destroyer you might have been told. One study by Australia’s Monash University found that people who regularly drank low-fat milk had a lower risk of hypertension than those who didn’t drink milk.
Another study following more than 3,100 Japanese men for 22 years found that participants who drank at least two eight-ounce glasses of milk had half the risk of stroke as those who didn’t drink their dairy.
Dairy products are loaded with calcium, magnesium, and potassium, all of which can help lower blood pressure, so aim to get two or three servings a day. Just make sure it’s low-fat or fat-free to cut down on the saturated fat that’s linked with cardiovascular disease.
Bananas
Eating more potassium can actually lower blood pressure, even in people with hypertension. One study found that eating more potassium was connected to a 24 percent lower risk of stroke. Aim for 4,700 milligrams a day—a banana packs in 422 milligrams.
Green bananas in particular can help reduce blood pressure, says Michelle Routhenstein, MS, RD, CDE, CDN, Preventive Cardiology Specialist. Green unripe bananas contain resistant starch, which… improves insulin sensitivity.
Insulin sensitivity improves blood sugar control, which can help assist with optimizing blood flow and reducing blood pressure. When purchasing bananas, Routhenstein recommends picking ones that are greener over fully ripe, browning yellow fruits.
