High blood pressure (BP) is a major public health problem, affecting more than one billion people worldwide. It is a leading risk factor for cardiovascular disease and mortality. Hypertension is defined as persistently elevated systolic BP (>140 mm Hg) or diastolic BP (>90 mm Hg) on repeated measurements.[1] The prevalence of hypertension increases with age, up to 50% in those over 80 years of age.
1.Fruits are good for your heart and blood vessels because they contain antioxidants such as vitamin C and polyphenols that help protect against damage from free radicals in the body. Free radicals damage DNA, proteins and lipids (fats), which can lead to disease conditions such as cancer or heart disease.[2]
2.Fruits contain dietary fiber which helps lower blood cholesterol levels by reducing absorption of cholesterol from the gut into the bloodstream.[3] High blood cholesterol levels increase risk of developing coronary artery disease.[4]
3.Fruits also contain potassium which helps reduce blood pressure.[5] People with high blood pressure should eat 5-7 servings
Fruits are a healthy and delicious way to add variety to your diet. They’re full of vitamins, minerals and fiber — all nutrients that help keep your body running smoothly. But did you know that some fruits can also help lower blood pressure? Here’s a list of the best fruits to eat if you have high blood pressure:
Blueberries: Blueberries are one of the richest sources of antioxidants in the produce aisle. Antioxidants can help prevent damage to cells and help prevent cell death — both things that contribute to high blood pressure. Blueberries also contain potassium, which helps control heart rate and blood pressure by balancing fluids in your body.
Strawberries: Strawberries contain potassium as well as magnesium, which relaxes blood vessels so they don’t constrict as much when you’re stressed out. This process lowers overall blood pressure levels in most people who eat strawberries regularly over time (1). In fact, eating just one serving per week may be enough to lower your risk for stroke or coronary heart
Fruits for high bp patients
Fruits are a great way to get your daily dose of vitamins and minerals, but they may also help lower your blood pressure.
What fruits reduces high blood pressure
There are many types of fruits that can be eaten when you have high blood pressure. They are as follows:
Apple: Apples contain potassium, which helps relax the smooth muscles in your artery walls, lowering your blood pressure. They also contain magnesium and calcium, which help reduce inflammation and allow more oxygen to reach your heart.
Avocado: Avocados are rich in potassium and other nutrients that help lower cholesterol and fight inflammation without causing weight gain like some medications do. Research shows avocados reduce blood pressure by up to 5 points within two hours after eating them! Try adding avocado slices to salads or sandwiches instead of cheese or mayonnaise dressing that contains sodium and saturated fat.
Banana: Bananas are high in potassium, which helps relax the smooth muscles in your artery walls, lowering your blood pressure. They also contain magnesium and calcium, which help reduce inflammation and allow more oxygen to reach your heart.
We have a list of fruits that reduce high blood pressure.
Fruits for High BP:
1. Papaya:
Papaya is rich in vitamin A, C and B6, which are all good for your heart health. It also contains antioxidants like lutein and beta-carotene that can protect the body from free radical damage and help prevent blood clots.
2. Watermelon:
Watermelon is one of the best foods to eat if you want to lower blood pressure levels. The lycopene found in this fruit has been shown to reduce inflammation in the arteries, which helps keep high blood pressure under control. Lycopene helps lower blood pressure by reducing bad cholesterol levels while increasing good cholesterol levels, which helps prevent blockages in the arteries that can lead to heart attacks and strokes (1).
3. Blueberries:
Blueberries are one of the most nutritious fruits you can eat because they are packed with antioxidants that help protect your body from free radical damage and promote overall health (2). These antioxidants may also help reduce inflammation in the arteries, which could lower your risk of developing hardening of the arteries or atherosclerosis (3).
Some fruits are good for blood pressure.
Banana: Banana is one of the best fruits to eat if you have high blood pressure. It has potassium and magnesium, which helps to reduce the blood pressure.
Strawberries: Strawberries are rich in vitamin C, which helps to reduce the blood pressure. They also contain potassium which is good for the heart health.
Grapefruit: Grapefruits contain some antioxidant properties which help to keep our body healthy and active throughout the day. They also help in lowering down the levels of cholesterol in the body which keeps our heart healthy and fit.
Oranges: Oranges have high water content and low sugar content, thus they do not cause any harm to your health when consumed in moderation. It is a perfect food for those who want to lose weight as it contains vitamin C that boosts metabolism and helps you feel full longer than other foods.
Fruits are the best natural source of vitamins, minerals and antioxidants. They are also low in calories. This is why fruits are recommended for people with high blood pressure.
These fruits have been observed to reduce high blood pressure:
1. Berries: Blueberries, cranberries and strawberries are rich in potassium and fiber. Their antioxidant properties help to keep your blood vessels healthy.
2. Citrus fruits: Oranges, grapefruits and lemons contain flavonoids, which inhibit the production of inflammatory molecules like interleukin 6 and C-reactive protein (CRP). These help lower your risk of developing heart disease or stroke due to high blood pressure.
3. Bananas: Bananas are rich in potassium and magnesium, which reduces sodium levels in the body by increasing its excretion through urine or feces. This helps lower blood pressure levels as well as prevent heart disease and stroke caused by high cholesterol and triglyceride levels in the blood stream.[1]
4. Avocados: Avocados contain essential fatty acids that lower cholesterol levels while increasing HDL cholesterol levels (the good one).