“An apple a day keeps the doctor away”. Not only apples but eating other fruits also can keep diseases and doctors at bay. Incorporating veggies and fruits in your daily diet will boost your health and keep your immune system happy! Are you aware that some fruits have the potential to reduce your blood pressure? Let’s read and find out the fruits that are beneficial in doing so..
What is High Blood Pressure or Hypertension?
A blood pressure reading that is consistently above the normal range (120/80 mmHg) is considered high blood pressure. Multiple factors such as your age, gender, family history, and lifestyle factors play a role in increasing the risk of developing high blood pressure.
Most individuals with high blood pressure do not develop any symptoms. However, it can easily be detected through routine screenings.
How Can Diet Affect Your Blood Pressure Levels?
Following a nutritious heart-healthy diet is helpful in both preventing and managing high blood pressure. A healthy diet that is rich in specific nutrients such as magnesium and potassium can help in lowering your blood pressure.
What Foods are Good for High Blood Pressure?
Experts indicate a DASH diet (Dietary Approaches To Stop Hypertension) for managing high blood pressure. It is a way of eating where you cut back on salt and load up on fruits, vegetables, whole grains, legumes, nuts, fish, poultry, and low-fat dairy.
5 Fruits for Hypertension
Consuming these fruits will help reduce high blood pressure.
Berries such as blueberries and strawberries contain anthocyanins which is a type of flavonoid (antioxidant compound). Regular consumption of berries can help in lowering your blood pressure. You can have them as a snack between or after meals and can also add them to your smoothies or oatmeal.
Bananas are high in potassium which is an essential mineral when it comes to managing high blood pressure. Potassium helps in relaxing the walls of your blood vessels thus lowering your blood pressure. You can consume it raw or add it to your smoothies or fruit bowls.
Watermelon contains citrulline, which is an amino acid that helps in managing high blood pressure. It helps in dilating your blood vessels and thus decreases blood pressure. Watermelon can be consumed raw or can be added to your juices, smoothies, or salads.
Pomegranates help in controlling your blood pressure by reducing the levels of Angiotensin-Converting Enzyme (ACE). It is a protein that helps in dilating your blood vessels and thus controlling your blood pressure. You can consume the fruit as a whole have it in the form of juices or smoothies.
Apples are rich in soluble fiber that helps reduce bad cholesterol in your body. High cholesterol is one of the risk factors for high blood pressure. Therefore, regular consumption of apples can effectively help in managing your blood pressure.
Don’t Have Time To Read?
- A blood pressure reading that is consistently above the normal range (120/80 mmHg) is considered high blood pressure.
- Following a nutritious heart-healthy diet is helpful in both preventing and managing hypertension.
- A healthy diet that is rich in specific nutrients such as magnesium and potassium can help in lowering your blood pressure.
- Consuming certain fruits such as berries, bananas, watermelon, pomegranate, and apples can help in managing hypertension.
- Use the Phable Care App to consult India’s leading cardiologists, order medicines, book lab tests, integrate BP monitors and other devices to get real-time remote care from the comfort of your home. Also, check out our Hypertension Management program which provides 360º care. Let’s treat low/high blood pressure problems together.
Berries are one of the best fruits for high blood pressure. Berries are found to be effective in lowering your blood pressure on regular consumption. Berries such as blueberries and strawberries contain anthocyanins which is a type of flavonoid (antioxidant compound) that can lower your blood pressure.
Apples are rich in soluble fiber and help lower the level of bad cholesterol in your body. It thus reduces the risk of developing high BP.
A breakfast that includes eggs, low-fat dairy, oats, and fruits such as bananas, apples or berries will make a healthy choice for those with high blood pressure.
Tea contains caffeine which is good for high blood pressure. Caffeine helps in lowering your blood pressure temporarily. However, make sure that you have tea or other caffeinated drinks in moderation to avoid any negative effects.
Consuming ginger can be beneficial for high blood pressure as it helps in lowering your blood pressure.
Pineapples are rich in potassium, which is a mineral that helps manage high blood pressure. It helps lower your blood pressure by dilating the blood vessels.