12 Top Fruits That May Lower Blood Pressure

Hot Health
By Hot Health September 2, 2016 18:52

12 Top Fruits That May Lower Blood Pressure

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12 Fruits That May Lower Blood Pressure

When you have high blood pressure, this puts a lot of strain on your heart and blood vessels and over time this can lead to heart attack or stroke. High blood pressure is commonly referred to as hypertension. It can also lead to kidney disease or dementia in some people.


How do you know that you have high blood pressure?

The only way to find out if you have high blood pressure or not is to get yourself checked. You probably have high blood pressure if your blood pressure readings are consistently at 140/90 mm Hg or above (either at systolic 140 or more or diastolic 90 or more) over many weeks. You should have your blood pressure readings taken several times over the day to find out just how high it really high – because just a single reading won’t give you the full picture. One of the most common symptoms of high blood pressure is frequent headaches, so if this is something that’s affecting you, it would be better to get your blood pressure readings taken.


What causes high blood pressure?

There is no single cause for high blood pressure – it could be because of a number of reasons; but generally lifestyle factors play the most important role. You are at risk of having high blood pressure if you are generally inactive, have too much salt in your food, don’t have enough fruits and vegetables, are overweight or drink too much alcohol. The risk of High blood pressure increases as people get older, as the effects of the their unhealthy habits build up; if there is a family history of high blood pressure or if you are from certain ethnicities, such as Indian or African-Caribbean, where this condition is quite common.

How to lower blood pressure?

The only way to lower blood pressure is by changing your lifestyle and eating habits, apart from taking the medication recommended by your doctor. Some of these lifestyle changes include watching your weight and shedding the extra flab. Exercise daily – even something as simple as brisk walking, cycling and moving up and down the stairs can help control the blood pressure. Avoid taking alcohol, and even if you have to, take it in moderation. Stop smoking, if you haven’t already.


Change your food habits to lower blood pressure

Your diet plays a huge role in whether you have a normal or high blood pressure. You should aim to have less than 1,500 mg of sodium and avoid fried or processed foods. The DASH diet is recommended to those with high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It involves reducing your intake of sodium, fat and alcohol and including a plenty of fruits and vegetables rich in potassium in your diet.

12 Fruits that Lower Blood Pressure

Fruits that lower blood pressure are rich in potassium and low in sodium. Here, we give you nutritional information of the most popular fruits that lower blood pressure. If you have high blood pressure, you should make these fruits a regular part of your diet. Even if you don’t have high blood pressure, having any if these fruits on a regular basis will keep your blood pressure in check. 


Here are the 12 fruits that lower blood pressure.

#1: Apricot:

fruits lower blood pressure

Apricot is one of the best sources of potassium and vitamin A. A cup of apricot has 2202 mg of potassium. This is one of the highest concentrations of potassium you will find anywhere. Apricot has very low sodium content, and has virtually zero saturated fat and cholesterol.


#2: Avocado

fruits lower blood pressure

Avocado is rich in Vitamins A, C and E and has a very high concentration of monounsaturated fat and potassium. Avocado is a rich source of a unique fatty alcohol known as avocadene, which is known to be a really effective cure against high blood pressure. Just one cup of avocado contains 727 mg of potassium and just 10.5 mg of sodium. It is very low in cholesterol and is an excellent source of dietary fiber.


#3: Blueberries

fruits lower blood pressure

Berries such as blueberries are rich sources of natural compounds known as flavonoids, which are considered to be highly effective at preventing hypertension and lowering high blood pressure. In fact, all berries, whether they are blueberries, raspberries, or strawberries, help lower blood pressure and are very tasty too. Make them a part of your breakfast, or use them to add color to your dessert.


#4: Banana

fruits lower blood pressure

Bananas are quite possibly the most popular fruits in the world. They are also recommended to those with high blood pressure. They can be used to supplement a meal or breakfast, to prepare fruit salad or taken as a snack. An average-sized banana contains 422 mg of potassium and is rich in Vitamin C. Bananas has rich in fiber as well, and help improve digestion.

#5: Cantaloupe

fruits lower blood pressure


Cantaloupe is a very tasty fruit, very similar to watermelon. It is a rich source of vitamins A and C. Just a cup of cantaloupe contains 495 mg of potassium. Cantaloupe does help lower blood pressure; however, it is important to wash it thoroughly before cutting it, to prevent bacteria from growing on its surface. Cantaloupe should always be stored in a refrigerator.


#6: Citrus Fruits 

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Citrus fruits such as oranges and lemons are rich in Vitamin C. They also contain a high concentration of potassium. A single orange can have 326 mg of potassium. Lemons are excellent sources of potassium, phosphorus, calcium, vitamin A and folate.  


#7: Melons:

fruits lower pressure

Melons are rich sources of vitamins A and C and thiamin. They also have a high concentration of potassium, which makes them one of the best fruits that helps lower high blood pressure. Just a cup of frozen melon balls will have as much as 484 mg of potassium, or about 14 percent of your daily recommended potassium content. Melons are also rich in magnesium, folate and vitamin B6.

#8 Passion Fruit



Passion fruit is not just tasty but helps lower blood pressure as well. That’s because passion fruit is rich in vitamins and minerals, including Vitamin C. Vitamin C helps the body absorb iron more efficiently. Passion fruit is high in iron as well, which helps to strengthen the immune system.


#9: Pummelo 

fruits lower blood pressure


The pummel fruit or citrus maximus looks like a large grapefruit and is one of the richest sources of potassium in nature. Just a one-cup serving of pummel would give you 410 mg of potassium as well as 116 mg of vitamin C. Pummelo can be taken raw or you can cook it into a tasty jam. It is generally grown in South-East Asia.


#10: Pomegranate 

fruits lower blood pressure


There are studies that show that pomegranate lowers oxidized cholesterol, and prevents the formation of plaque and the hardening of the arteries. Pomegranate is also recommended to those who are looking to lower their high blood pressure. Pomegranates are rich in vitamins B1, vitamin B2, vitamin B3, vitamin C and vitamin K. They are also rich in calcium and phosphorus and have a very high concentration of dietary fiber.


#11: Grapes 

fruits that lower blood presuure


Grapes are perhaps the most delightful fruits in the world – they are incredibly tasty, sumptuous and easily portable. You can have them for breakfast, lunch or dinner or as a snack. Grapes are also rich in potassium as well as in Vitamins B, C and K. Grapes are addictive and once you start eating them, it’s hard to stop – avoid having too many grapes as that can spike your blood sugar levels.


#12:  Guava 

fruits lower blood pressure


Guava is one of the richest natural sources of vitamin C. It is a powerful antioxidant and fights inflammatory diseases. Guava is high in dietary fiber, helps with the digestion and makes you feel fuller. Here’s more – guava has a high concentration of potassium, which is believed to lower blood pressure.

Hot Health
By Hot Health September 2, 2016 18:52
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