High blood pressure is a common condition that affects millions of people in the United States. It raises your risk of heart disease, stroke, kidney disease, and other conditions.
High blood pressure is also known as hypertension (hy-per-tension). It means your blood pressure is higher than normal — usually 140/90 or above. The American Heart Association recommends you work with your provider to keep your blood pressure under control.
Lowering your blood pressure can help prevent heart disease and stroke. If you have diabetes or kidney disease, controlling high blood pressure can also help reduce complications from those conditions.
High blood pressure is one of the most common medical problems. The American Heart Association reports that nearly one-third of all Americans have hypertension, and an estimated 50 million people in the United States have high blood pressure that requires treatment.
The good news is that it’s very treatable with lifestyle changes and medication, which can reduce your risk of stroke, heart attack and kidney problems.
It’s also important to know what types of fruits can help with high blood pressure treatment.
Fruits for high blood pressure treatment
Fruits are a good way to reduce the risk of heart disease, type 2 diabetes and stroke. They are also rich in antioxidants that can help reduce your risk of cancer. Fruits are also full of fibre, which is good for digestion and helps to lower cholesterol levels.
It is recommended that you eat at least 5 portions of fruit and vegetables every day. You can increase your intake by choosing a variety of fruits and vegetables from all colour groups: red/purple; orange/yellow; green; white/brown. This will help ensure that you get the widest range of nutrients from your diet.
Here are some examples of fruits that are good for lowering blood pressure:
Apples – An apple a day keeps the doctor away! Apples contain pectin (a soluble fibre), which helps to lower cholesterol levels in the blood and may reduce the risk of heart disease by reducing ‘bad’ LDL-cholesterol. Apples also contain quercetin, an antioxidant that may have anti-inflammatory effects on the body, including reducing inflammation in blood vessels which could lower blood pressure.[1] It is best to eat apples raw as cooking them destroys some of their beneficial nutrients.[2]
1. Apple
Apple is one of the best fruits for high blood pressure. It contains malic acid, which lowers the level of uric acid in the body and helps to keep the blood pressure under control. It also contains pectin, which is helpful in lowering cholesterol levels and preventing heart disease.
2. Avocado
Avocados are one of the most popular fruits consumed by people worldwide. They contain monounsaturated fatty acids that help lower blood pressure naturally by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). They also contain potassium, which helps lower blood pressure by balancing sodium levels in the body and maintaining normal muscle function.
3. Blackberries
Blackberries are rich in antioxidants that help prevent free radical damage to cells and tissues throughout the body, including those in blood vessels that can contribute to high blood pressure and related health problems like heart disease and stroke. The antioxidants found in blackberries include quercetin, ellagic acid, gallic acid and anthocyanins, all of which have been shown to have antioxidant activity in animal studies as well as human clinical trials involving patients with high cholesterol levels or Type 2 diabetes mellitus (22).
The best fruits to eat for high blood pressure are those that are low in sodium and sugar and high in potassium, such as bananas, apples, and pears.
Bananas are rich in potassium, which can help lower blood pressure levels. According to a study published in the “Journal of Clinical Hypertension,” consuming bananas regularly can reduce blood pressure within three weeks. The high potassium content of this fruit also helps to relax blood vessels and lower heart rate.
Apples contain antioxidants known as flavonoids that help to reduce inflammation in the body. These compounds also help protect the heart from damage caused by free radicals, which may contribute to high blood pressure.
Pears contain antioxidants known as anthocyanins that help lower inflammation in the body and protect against cardiovascular disease. They also contain high amounts of fiber, which helps slow digestion and prevent spikes in insulin levels after eating (1).
1. Apple
Apples are a great source of potassium and fiber. Both nutrients are known to help reduce blood pressure levels. Apples also contain pectin which is a soluble fiber that helps slow down digestion, making you feel full faster.
2. Avocado
Avocados are rich in vitamin E and monounsaturated fats that help lower cholesterol levels in the body, which can improve circulation and reduce blood pressure levels. They also contain plenty of potassium and magnesium, both of which help prevent high blood pressure by lowering sodium absorption in the body while also reducing stress on the heart muscle.
3. Blueberries
Blueberries are an excellent source of anthocyanins, compounds that help prevent cell damage from free radicals and improve blood flow throughout the body, thus reducing blood pressure levels. Blueberries also contain flavonoids like quercetin and catechin that help improve circulation by relaxing blood vessels so they can dilate more easily when needed for higher blood flow during exercise or other physical activity.
1. Apple
2. Banana
3. Carrots
4. Celery
5. Kale
6. Onions
7. Parsley