6 fruits to control high blood pressure

High blood pressure is not only harmful to the heart and blood vessels, but it can also cause a stroke and damage the kidneys. It makes sense to take action as soon as possible and one of the most effective is to make a good selection of foods.

the fruits are loaded with vitamins, minerals, antioxidant compounds and fiber. They should, therefore, be part of any healthy diet. But they also have antihypertensive properties, which is why they are indicated in the treatment of this problem.

In addition, the fruit is digestive, contributes to the health of the intestinal microbiota and reduces mortality from all causes.

Video: 5 minutes of breathing exercises that lower blood pressure

The 6 best fruits to lower blood pressure

1. Bananas

Bananas provide potassium, which makes them good allies of a diet that can reduce and regulate blood pressure.

In January 2017, the renowned magazine circulation published an article by scientists at the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease. This work stated that potassium is an important mineral for lowering blood pressure. But Instead of taking potassium capsules, it would be better to eat more fruits and vegetables rich in the mineral.

In addition to bananas, white beans, raisins, avocados and dates are also high in potassium. All together they could provide a great reduction in hypertension.

Of course, the fruit not only contains potassium, but also fiber and many other essential nutrients (such as magnesium) that have a positive effect on blood pressure.

2 apples

Apples should be eaten regularly, especially in their natural season, that is, from September to December in the northern hemisphere, preferably several a day and especially those that come from a local orchard with old varieties.

In any case, apples are always eaten with the skin on, because it is there where the plant’s healthy substances such as vitamin C and quercetin, a substance that has antioxidant, anti-inflammatory and anti-allergic effects, are found in the greatest proportion.

Besides, quercetin has a stimulating effect on blood circulation and dilating blood vessels; both properties reduce blood pressure.

A study published in the journal hypertension found that those who ate more than 4 servings of apples (or broccoli, carrots, tofu, or raisins) per week had a lower risk of high blood pressure than people who ate less than one serving of these foods per month.

A review of 8 observational studies showed that apples not only lower blood pressure, but also the risk of dying from cardiovascular problems. Apples also reduce the risk of atherosclerosis and stroke, improve vascular health, and are associated with lower levels of inflammation. A dose of 100 to 150 g of whole apples (ie with skin) per day is sufficient.

3. Berries

Eat berries whenever possible and available!

Whether they are blueberries, strawberries, raspberries, aronia berries or currants. The berries provide valuable plant substances, such as dark blue anthocyanins, which can protect against high blood pressure. In one study, berry juice (0.5 liters daily) was able to significantly lower blood pressure after 12 weeks.

4.Kiwi

In one study, with 3 kiwis per day, blood pressure dropped by almost 5 mmHg (systolic) and 1.67 mmHg (diastolic) after 8 weeks in people with high blood pressure.

It is not yet known why kiwis are so good for lowering blood pressure, but it is assumed that the vitamin C and fiber they contain could play a role.

Try making yourself a Banana Kiwi Smoothie, which combines two of the fruits that lower blood pressure and contains many other ingredients that activate the cardiovascular system, such as ginger, turmeric, flaxseed oil and walnuts.

Ingredients (for 3 servings):

7 kiwis 3 bananas 1 piece of peeled fresh ginger 6 dates, chopped 2 lemon balm sprigs 300ml water 250ml banana juice 250ml rice milk 2 tablespoons lemon juice 1 tablespoon flaxseed oil (alternatively olive or sesame oil) 2 tablespoons walnuts 1 tablespoon sunflower seeds 1 teaspoon turmeric or cinnamon A few whole blueberries

Elaboration:

First peel the kiwis, bananas and ginger and coarsely chop everything. Then, along with all the other ingredients, puree in a blender or food processor until desired consistency. Divide the smoothie between three glasses and serve garnished with blueberries.

5. Grenades

Pomegranates are high in punicalagin, a plant compound from the polyphenol family. It is not yet known whether it is this substance that has such a positive effect on blood pressure, or the anthocyanins that it also contains, or something else that is found in the pomegranate.

It is known from at least two studies (for example, this one and this one) that pomegranate juice (daily between 150 and 300 ml) can reduce blood pressure.

6. Oranges and grapefruit

You can also eat oranges regularly if you have high blood pressure or to prevent it. You can alternate them with grapefruit, with similar properties. In particular, citrus fruits contain vitamin C, pectin (a soluble fiber), and antioxidant plant compounds.

In one study, orange juice (0.5L per day) lowered blood pressure by a good 5%. However, he remembers that You should not consume grapefruit and grapefruit juice if you are already taking medication, as the fruit can increase its effects.

Scientific references: