17. Berries
Dietary advice from healthcare professionals can be depressing, asking people to avoid a list of foods that scientists have determined to be “bad” for their health. Flavonoid-rich foods and beverages, such as dark chocolate, blueberries, and strawberries, are notable exceptions to this norm. According to a new study, the bacteria that live in our gut, known as the gut microbiota, may have a role in the positive effect of dietary flavonoids on blood pressure. High blood pressure is a key risk factor for cardiovascular disease, America’s top cause of death. Researchers from Queen’s University Belfast in Northern Ireland, United Kingdom, recently led a study that discovered people who ate the most flavonoid-rich foods had lower blood pressure. The investigators discovered that eating 1.6 servings of berries per day — one serving equals 1 cup or 80 grams of berries — was associated with a 4.1 millimeters of mercury (mm Hg) drop in systolic blood pressure.
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