Fruits and Veggies Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers. Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure. Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!