Around a quarter of adults in the UK are currently living with high blood pressure.

Also known as hypertension, this silent killer condition means that your heart has to work harder than usual to pump blood around the body.

Over time this can cause damage to the blood vessels and various organs.

It is also a major cause of serious medical emergencies such as heart attacks and strokes.

Therefore, any steps you can take to lower your blood pressure could be potentially life-saving.

Like many conditions, diet plays a huge role in your blood pressure.

Eating too much of certain foods especially those high in salt, for example, can cause your blood pressure to spike.

Similarly, there are certain foods that can also help lower your levels.

One expert spoke exclusively to Express.co.uk about foods that can do just this.

Erin Blakely, fitness instructor and founder of Senior Golf Source, recommended two tasty snacks for their blood pressure lowering properties.

Blueberries

She said: “Blueberries, along with other berries, are bursting with compounds called flavonoids.”

Flavonoids are known to help regulate blood pressure.

“Anthocyanins, a specific type of flavonoid that gives berries their deep blue, red, or purple hues, have been particularly spotlighted for their heart-healthy benefits,” she said.

Her advice is backed by a study, published in The Journals of Gerontology Series A in 2019.

More specifically, the research by King’s College London found that eating 200 grams (roughly one cup) of blueberries daily could improve blood vessel function and decrease systolic blood pressure (the top number in a blood pressure reading).

Dark chocolate

Many of us love to treat ourselves with chocolate but can be wary about the impact on our health. However, Erin advised that eating the dark variety of chocolate can actually have health benefits.

“Surprising but dark chocolates also help in regulating blood pressure, but only the ones that contain at least 70 per cent cocoa,” she said.

“Like berries, dark chocolate is rich in flavonoids, but the main ones are flavanols.

“These compounds have antioxidant properties that combat oxidative stress, a key player in developing high blood pressure.”

Some studies have shown dark chocolate to have benefits for hypertensive patients.

“It’s the flavonoids,” explained Doctor Eric Rimm, associate professor of epidemiology and nutrition at the Harvard School of Public Health.

“Specific flavonoid compounds in dark chocolate keep the lining of the arteries more reactive to stress and to change in blood flow.”

However, only up to 55 grams daily is necessary and too much could cause weight gain.

Dr Rimm added: “You need to be conscious of other desserts or high-caloric foods. Just adding dark chocolate to your diet without taking out other foods can lead to weight gain.”

If you are concerned about your blood pressure you should speak to a GP.