15 Fruits To Lower Blood Pressure

High blood pressure levels increase your chance of stroke, heart attack, heart failure, kidney disease, and early death. To avoid them, many habits play a fundamental role, including food. Here we tell you which fruits are the best to prevent hypertension and take care of your heart:

1. Blueberries

Blueberries are a delicious tool for controlling blood pressure levels. It is estimated that eating one serving a week would help reduce the risk of developing hypertension, since they contain anthocyanins, a compound that would exert a protective effect, and are rich in fiber and antioxidants.

2. Kiwi

Many nutritionists and cardiologists agree that adding kiwis to your diet is an excellent way to maintain cardiovascular health, and especially to keep blood pressure under control. The researchers point out that this is because it is rich in lutein, a powerful antioxidant.

3. Bananas

Bananas are a rich source of potassium, a very important mineral for regulating blood pressure levels, since it favors the elimination of the sodium we consume and balances the body’s fluid. In addition, it acts as a natural vasodilator, which is why it also prevents other cardiovascular problems, such as atherosclerosis or strokes.

4. Melon

It is rich in potassium and water, which makes it an excellent food to promote the elimination of toxins and increase blood flow. Researchers say that just 2 cups contain more than 1,000 milligrams of potassium, about a quarter of the recommended daily allowance.

5. Apple

The apple is rich in quercetin, a flavonol that acts on an enzyme related to the regulation of blood pressure. Therefore, its consumption is associated with better blood circulation and a lower risk of narrowing of the blood vessels.

6. Lemon

A regular consumption of lemon would be a good way to control hypertension, since the vitamin C it contains would act as a diuretic, causing the body to eliminate sodium through water. This in turn relaxes the walls of the blood vessels and lowers blood pressure.

7. Grapes

The polyphenols (powerful antioxidants) and the rich potassium content that grape combines make it a practical option for lowering blood pressure and improving blood vessel health. Eating this fruit a couple of times a day would help produce nitric oxide, a key vasodilator in fighting hypertension.

8. Coconut water

The high level of potassium, antioxidants and other nutrients found in coconut water make it considered an effective option against high blood pressure. Different investigations also linked its regular consumption with lower levels of cholesterol and triglycerides.

9. Watermelon

A good and delicious way to keep blood pressure under control and prevent the onset of other cardiovascular disorders is by eating watermelon. There is evidence that it has a compound called cucurbocitrin, which helps dilate blood capillaries and improve kidney function. In addition, it is rich in potassium, a natural vasodilator.

10. Guava

Many times it can go unnoticed, but guava has a significant amount of vitamin C and antioxidants, even more than citrus or kiwi. For this reason, its consumption is of great help for the heart, since it would reduce the risk of hypertension, and with it, the appearance of other heart conditions.

11. Orange

In orange juice there is a flavonoid called hesperidin, which, together with the important levels of vitamin C contained in the fruit, would help to strengthen heart health. Among its different benefits studied is a lower oxidation of tissues and better dilation of blood vessels.

12. Cherry

Preliminary evidence shows that the nutrients in cherries, especially minerals like potassium or phosphorus, would offer cardioprotective properties. Different studies found that its consumption would be of great help to lower cholesterol levels and blood pressure, while promoting blood circulation and the elasticity of blood vessels.

13. Plum

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13. Plum

In recent years, the consumption of plums has been linked to the prevention of various cardiovascular problems, such as atherosclerosis, heart attack and stroke. Experts explain that this is due to the potassium they have, a mineral that works as a vasodilator.

14. Pear

Pears, thanks to their high content of fiber, potassium and antioxidants, help fight different risk factors for cardiovascular problems, such as high blood pressure, cholesterol levels, inflammation and stiffness of the heart tissue.

15. Grapefruit

Grapefruits are ideal fruits to take care of the health of the heart. This is due to the fact that they have potassium and antioxidants, which promote the relaxation of the arteries and blood vessels, and improve blood supply. This allows for greater oxygenation of the brain and a reduction in the risk of hypertension.

Importance of fruit

Remember, fruits are essential components of a healthy diet, and a sufficient daily consumption could help prevent important diseases, such as cardiovascular diseases and even certain types of cancer. In turn, there are studies that link a deficit of fruits in the diet with a higher level of mortality.

Precautions

In the same way that we can find useful foods to complement healthy habits that reduce the risk of hypertension, specialists warn about harmful options. Among the main ones are fried, fatty and processed foods. It is also recommended to control sodium intake, limiting consumption to 2 grams daily.