LOWER BLOOD PRESSURE

19. ROCKET

This peppery-tasting leafy salad green is one of the richest sources of nitrates (with six times more than lettuce). Nitrates are converted into nitric oxide, which widens blood vessels and eases blood flow, lowering blood pressure.

20. DARK CHOCOLATE

This treat is an excellent source of flavonoids, which studies link to reduced blood pressure. Small benefits have been found after just two weeks of consuming dark chocolate daily, says Karin Ried, a nutritional health researcher at the University of Adelaide. Opt for one or two squares with 50 to 70 per cent cocoa.

21. MILK

Milk is a good source of potassium, calcium and magnesium, and research shows that one daily glass can lower the risk of developing hypertension. Skim milk is also recommended as part of the DASH (Dietary Approaches to Stop Hypertension) diet.