Everyone should be aiming to eat at least 5 different portions of fruit and vegetables a day to help boost their potassium intake and lower their blood pressure. A portion is 80 grams, or roughly the size of your fist. The following amounts represent a portion: One medium-sized fruit (apple, orange, pear or banana).

In one study, volunteers ate from 1 to 6 grams of cinnamon for 40 days. (One gram of ground cinnamon is about half a teaspoon.) The researchers found thatcinnamon cut cholesterol by about 18% and blood sugar levels by 24%. But in other studies, the spice did not lower blood sugar or cholesterollevels.

Studies have shown that daily banana consumption, can help lower blood pressure. One study in particular said just two bananas a day can reduce your blood pressure by 10 percent! Other potassium-rich foods include potatoes, dates, and avocados.