9 Fruits That Can Help Lower Your Blood Pressure Naturally
Lower Your Blood Pressure Naturally: Many fruits contain compounds like potassium, polyphenols, flavonoids, and other nutrients that can help lower blood pressure. However, to see results, you should eat fruit as part of a diet rich in vegetables, whole grains, lean meats, and low-fat dairy.
1. Bananas
Bananas are a popular fruit known for their high levels of potassium, an important mineral that helps lower blood pressure. Getting adequate sources of potassium in your diet can help keep your blood pressure in check. One medium-sized banana contains about 9% of your daily value of potassium.
Bananas also contain other compounds that could help manage blood pressure, including:
Antioxidants
Fiber
Magnesium
Phytochemicals
2. Blueberries
Lower Your Blood Pressure Naturally, Blueberries and other berries have the potential to lower blood pressure when eaten as part of a healthy diet.
Blueberries are a major source of anthocyanins, the antioxidant pigments that give certain fruits their signature blue, purple, or red color. Anthocyanins also help lower blood pressure by increasing levels of nitric oxide, which widens and relaxes blood vessels.
Studies on blueberries’ effects on blood pressure have been mixed. The blood pressure-lowering effect may be stronger for people who are pre-hypertensive or already have high blood pressure.6 However, more research is needed to confirm the effect of eating blueberries on blood pressure.
3. Citrus Fruits
Citrus fruits like grapefruit, oranges, and yuzu may be particularly effective at lowering blood pressure. They contain vitamin C, fiber, flavonoids, and other healthy compounds. Hesperidin, in particular, is a flavonoid found in citrus fruits that has powerful antioxidant and anti-inflammatory properties and may be related to lowering blood pressure.
4. Cranberries
Drinking cranberry juice has been shown to reduce systolic blood pressure (the upper number, which represents the pressure in your arteries when the heart beats) by -1.52 millimeters of mercury (mmHg)—sometimes called “points”—and diastolic blood pressure (the lower number, which represents the pressure in your vessels between heartbeats) by -1.78 points.
This effect could be due to their high levels of polyphenols, like quercetin, found in cranberries. Polyphenols act as antioxidants and can reduce inflammation.
5. Kiwis
Lower Your Blood Pressure Naturally, In one study, eating two kiwi fruits with breakfast for seven weeks significantly reduced participants’ systolic blood pressure by -2.7 points compared to a group that did not eat kiwi. It’s possible that the increased antioxidant intake from eating kiwi and vitamins C and E helped lower blood pressure.
6. Cherries
There’s evidence that drinking cherry juice could lower systolic blood pressure by -3.11 points.
Cherries might possess these blood pressure-lowering abilities due to their polyphenol and anthocyanin content. These compounds are anti-inflammatory and heart-protective.
7. Apples
Apples are famously healthy, and one benefit is that they reduce blood pressure, thanks to their flavonoid, potassium, and fiber content.
Opt for whole apples over processed forms (e.g., apple sauce) when possible. Recent research found that a moderate intake of whole apples (three to six per week) can lower the risk of death by 48% for people with high blood pressure.11 However, apple sauce and apple juice did not.
This discrepancy could be because processing apples removes some of the fiber and other nutrients that help lower blood pressure and provide other health benefits.
8. Pomegranates
Eating pomegranate could lower your blood pressure.12 Like many other fruits, pomegranates are high in antioxidants, vitamin C, fiber, and potassium, all of which can help lower blood pressure.
There’s evidence that drinking pomegranate juice could reduce systolic blood pressure by -4.96 points, and diastolic blood pressure by -2.01 points.
9. Tomatoes
Lower Your Blood Pressure Naturally, Tomatoes are rich in lycopene, an antioxidant pigment that gives the fruit its typical red and orange color.
Studies have found that supplementing with lycopene can reduce blood pressure and the risk of a heart attack or death from cardiovascular disease. Eating tomato extract has also been found to reduce systolic blood pressure.
Other Ways to Lower Blood Pressure Naturally
Beyond your diet, there are other ways to reduce your blood pressure naturally. These include:
Drink less alcohol and caffeine
Get adequate sleep (7-8 hours per night)
Get enough exercise
Maintain a healthy weight
Quit smoking
Reduce stress
Also Read:
6 Fruits That Are High in Iron
9 Ways You’re Making Your Coffee Unhealthy Without Realizing It
