Best Fruits For Hypertension

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The best fruits for hypertension. If you’re suffering from high blood pressure, it can really impact your life and even cause damage to your organs. It isn’t always easy to keep your blood pressure under control, Apple, Banana, Kiwi and Papaya are best fruits to eat if you have hypertension. but there are a lot of natural methods you can use in addition to your medication.

10 Best Foods for High Blood Pressure

Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease

Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both

Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.

Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels

Here are the 17 best foods for high blood pressure.

1. Citrus fruits

Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure

A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons

Studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering medications, so consult your healthcare provider before adding this fruit to your diet

2. Salmon and other fatty fish

Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins

Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

A study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension

3. Swiss chard

Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs, respectively

In people with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs 792 mg of this important nutrient

Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax

4. Pumpkin seeds 

Bowl of pumpkin seeds

Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.

They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction

Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group

5. Beans and lentils 

Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.

A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension

6. Berries

Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects

7. Amaranth

Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.

A review of 28 studies found that a 30-gram per day increase in whole grains was associated with an 8% reduced risk of high blood pressure.

Amaranth is a whole grain that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs

8. Pistachios 

Bowl of pistachios

Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium

A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP

9. Carrots

Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels

Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels

Another small study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP but not DBP

10. Celery

Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels

The same study that associated raw carrot intake with reduced blood pressure found that among commonly consumed cooked vegetables, cooked celery intake was significantly associated with reduced blood pressure

5 Best Fruits For Hypertension Patients

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“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

1. Berries

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. 

2. Bananas

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.

3. Watermelon

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.

4. Pomegranate

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.

5. Apple

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.

6 Types of Foods That Lower Blood Pressure

food to lower your blood pressure

Keeping your blood pressure in check is important for your health.

If it’s too high, your blood pressure can lead to serious conditions like stroke or heart disease.

While medications like beta-blockers can help lower your blood pressure, did you know that certain foods and nutrients can help as well?

Registered dietitian Julia Zumpano, RD, shares how certain foods can help lower your blood pressure.

Types of food that can help lower blood pressure

Antioxidant-rich foods may have a small impact on blood pressure levels. Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you’re looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.

1. Foods high in vitamin C

Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:

  • Peppers.
  • Kiwis.
  • Broccoli.
  • Brussels sprouts.
  • Strawberries.
  • Sweet potatoes.
  • Citrus fruits like oranges, grapefruits, lemons and limes.

2. Foods high in vitamin E

The fat-soluble nutrient acts as an antioxidant to help protect cells from free radical damage. Try the following foods:

  • Almonds.
  • Avocados.
  • Sunflower seeds.
  • Peanut butter.
  • Salmon.

3. Foods high in potassium

Potassium aids in blood pressure reduction by relaxing your blood vessels’ walls and helping your body remove excessive sodium. Foods include:

  • Bananas.
  • Potatoes.
  • Spinach.
  • Tomatoes.
  • Carrots.
  • Grapefruits.
  • Nuts/seeds like pistachios, almonds and flax seeds.
  • Avocados.

“Bananas are high in potassium, which helps your body get rid of sodium,” says Zumpano. “Eating foods high in sodium can increase your blood pressure.”

4. Foods high in selenium

Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:

  • Seafood like tuna, halibut and shrimp.
  • Brazil nuts.
  • Chicken.
  • Turkey.

5. Foods high in L-arginine

L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Some research shows these foods can help lower blood pressure:

  • Meat.
  • Poultry.
  • Nuts/seeds like pumpkin seeds, walnuts and peanuts.
  • Beans like chickpeas and soybeans.
  • Dairy like milk, yogurt and cheese.

6. Foods high in calcium

Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:

  • Dairy products like milk, yogurt, cheese and cottage cheese.
  • Almonds.
  • Dark green leafy vegetables and broccoli.
  • Dried beans and peas.
  • Fortified tofu.
  • Fortified orange juice.
  • Fortified nondairy milks like almond, soy, coconut and oat.

High blood pressure (hypertension)

High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.

Healthy diet

Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. 

The Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.

Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.

Aim to eat 5 portions of fruit and vegetables every day.

Limit your alcohol intake

Regularly drinking too much alcohol can raise your blood pressure over time.

Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:

  • men and women are advised not to regularly drink more than 14 units a week
  • spread your drinking over 3 days or more if you drink as much as 14 units a week

Find out how many units are in your favourite drink and get tips on cutting down.

Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.

Lose weight

Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.

If you do need to lose some weight, it’s worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health.

Get active

Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help you lose weight, which will also help lower your blood pressure.

Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Physical activity can include anything from sport to walking and gardening.

Cut down on caffeine

Drinking more than 4 cups of coffee a day may increase your blood pressure. 

If you’re a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.

It’s fine to drink tea and coffee as part of a balanced diet, but it’s important that these drinks are not your main or only source of fluid.

Stop smoking

Smoking does not directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.

Smoking, like high blood pressure, will cause your arteries to narrow.

If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.

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