A diet rich in fruits and
vegetables has many health benefits. When they are incorporated in our daily
dietary intake, they can help reduce the risk associated with high blood
pressure. To know about the fruits and vegetables that lower blood pressure.
Fresh fruits and vegetables
that lower blood pressure naturally should be incorporated in the diet, not
only for those suffering from high blood pressure but for all those who seek a
happy, healthy life. The
best fruits and vegetables to lower blood pressure are high in magnesium,
potassium and nitric oxide. Some provide specific blood pressure lowering
benefits. Dr. Gary Plotnick, a cardiologist at the University of Maryland
Medical Center and professor of medicine, studied the role of fruits and
vegetables for healthy blood vessels. "Maybe your mother was right: you
should eat a lot of fruits and vegetables," he concluded.
High blood pressure is a
cause for concern, as it can lead to heart diseases, strokes, kidney failure
and cognitive decline. A blood pressure level of 120/80 mmHg, is considered as
normal. Anything above or below, is not healthy for the human body. If one is
suffering from high blood pressure, then it is imperative to work with your
health care provider, to understand the ways it can be controlled or lowered.
Most medical practitioners, advice a combination of medications and lifestyle
changes to combat high blood pressure. Lifestyle changes include modification
in diet and a proper exercise regimen. A diet that is rich in fruits and vegetables
can help in lowering blood pressure naturally. There are many fruits and
vegetables that lower blood pressure, some of which are listed below.
Fruits that Lower Blood Pressure
Fruits have many essential
nutrients, vitamins, minerals and antioxidants. A daily serving of four to five
different fruits is recommended by the National Institutes of Health (NIH), to
maintain a healthy diet. Fruits are so versatile in taste and flavor, that they
can be easily consumed in forms of salads, soups, juices, or even eaten in its
natural raw state.
Prunes: Prunes are sweet to taste, and have a sticky, chewy texture. A quarter cupful of prunes contains 316.6 mg of potassium and only 1.7 mg of sodium. Potassium is essential to maintain blood pressure and cardiac function as well as prevent atherosclerosis (clotting of blood in the blood vessels), whereas a low level of sodium can help lower high blood pressure.
Prunes: Prunes are sweet to taste, and have a sticky, chewy texture. A quarter cupful of prunes contains 316.6 mg of potassium and only 1.7 mg of sodium. Potassium is essential to maintain blood pressure and cardiac function as well as prevent atherosclerosis (clotting of blood in the blood vessels), whereas a low level of sodium can help lower high blood pressure.
Melons:
Melons are a rich source of potassium and magnesium, which aids in bringing
down the blood pressure. The carotenoids present in the melon, prevent the
hardening and narrowing of the walls of arteries and veins, thereby reducing
the chances of constricted flow of blood through them. Both, watermelon and
muskmelon are good examples.
Avocados: Avocados are high in potassium which helps to maintain the potassium-sodium balance in the body. Since our diet is normally rich in sodium, therefore it is important that we increase the consumption of potassium. It is high in monounsaturated fats which helps to lower LDL cholesterol and increases the level of HDL cholesterol. Avocados also contain a fatty alcohol, known as avocadene which is helpful in lowering high blood pressure. However, avocados are high calorie and high fat food, so they should be eaten in moderation.
Avocados: Avocados are high in potassium which helps to maintain the potassium-sodium balance in the body. Since our diet is normally rich in sodium, therefore it is important that we increase the consumption of potassium. It is high in monounsaturated fats which helps to lower LDL cholesterol and increases the level of HDL cholesterol. Avocados also contain a fatty alcohol, known as avocadene which is helpful in lowering high blood pressure. However, avocados are high calorie and high fat food, so they should be eaten in moderation.
Berries: Berries like blueberries, strawberries and raspberries are rich in vitamin C, potassium, fiber and antioxidants. Blueberries contain a compound known as pterostilbene which helps in preventing the build-up of plaque in the arteries.
Banana: In early 1999, BBC News Health reported medical findings that bananas, which are potassium-rich and low in sodium, could play a role in controlling blood pressure. They also mentioned that two bananas a day can help control high blood pressure. One, medium banana usually has 1 mg of sodium and 422 mg of potassium, making it one of the most potent fruits against high blood pressure.
Citrus Fruits: Citrus fruits are full of vitamin C, phytonutrients and bioflavonoids. The phytonutrients and bioflavonoids are anti-inflammatory in nature, and prevent blood clot in the blood vessels. The bioflavonoids, found in the white pith of these fruits, not only help in lowering high blood pressure, but also help control cholesterol. Grapefruit, lime, lemon, tangerine and oranges all belong to the citrus fruit family.
Vegetables that Lower Blood Pressure
According to the Archives of
Internal Medicine, a diet high in vegetables not only helps to regulate blood
pressure, but also lowers high blood pressure. Four to five servings of raw,
leafy and cooked vegetables taken daily is essential to maintain normal blood
pressure. To get the best out of vegetables, they should be preferably consumed
raw in salads, or they can be steamed, grilled or boiled. Vegetables lose all
their flavor and essential nutrients if you overcook them, so make sure that
you use a healthy cooking method. Let's find out which vegetables can help
lower blood pressure.
Bitter Melon: Bitter melon, also known as bitter gourd, is a good source of amino acid called citrulline. Citrulline is essential to increase the amount of nitric monoxide and vitamin C, which helps to eliminate active oxygen to maintain nitric monoxide longer in the blood vessels. This in turn helps to reduce blood pressure.
Celery: Another vegetable that is helpful in lowering blood pressure is celery. Celery contains phthalides, a phytochemical that relaxes the muscle tissue in the arterial walls. This in turn increases blood flow which helps in reducing blood pressure.
Carrots:
Carrots are high in beta-carotene and potassium, and help to maintain and
regulate normal blood pressure and reduce the risk of heart diseases. Carrots
are best eaten raw, or can even be juiced with a few herbs like mint or
parsley, to maximize their benefits.
Tomatoes: Tomatoes are a good source of potassium and calcium, and contain many vital vitamins like A, C and E. They contain lycopene, an antioxidant, which is known to help lower high blood pressure. Lycopene prevents LDL (low density lipoprotein) cholesterol from sticking to the walls of the blood vessels, which in turn prevents the heart from raising blood pressure.
Tomatoes: Tomatoes are a good source of potassium and calcium, and contain many vital vitamins like A, C and E. They contain lycopene, an antioxidant, which is known to help lower high blood pressure. Lycopene prevents LDL (low density lipoprotein) cholesterol from sticking to the walls of the blood vessels, which in turn prevents the heart from raising blood pressure.
Cruciferous
Vegetables: Broccoli, cauliflower, bok choy, cabbage and
Brussels sprouts are high in glutamic acid, which is the most common amino acid
found in vegetable protein. This acid helps to reduce blood pressure and
decrease the chances of stroke.
Leafy Greens:
Leafy green vegetables like spinach, lettuce, kale, mustard greens, Swiss
chard, Chinese cabbage, etc. are high in minerals, vitamins and fiber content
and low in calories. They also contain a variety of phytochemicals and
antioxidants like beta-carotene and lutein which help to fight plaque build-up
in the blood vessels, thus helping in lowering blood pressure.
Watermelon
Watermelon
contains the amino acid L-citrulline that converts to L-arginine in the body
that in turn breaks down to produce nitric oxide that opens and relaxes the
blood vessels. Researchers from Florida State University published a pilot
study in October 2010 in the American Journal of Hypertension, documenting the
antihypertensive effect of watermelon. Consuming 4 to 6 g of the fruit daily
for six weeks improved arterial function. The small study showed that eating
watermelon leads to vasodilation of the blood vessels and can prevent
hypertension.
Celery
Eating
four stalks of celery daily is a natural way to lower blood pressure. The
vegetable is high in potassium and magnesium, both of which play a role in
blood pressure regulation. Advanced Therapy in Hypertension and Vascular
Disease by Emile R. Mohler and Dr. Raymond R. Townsend states that celery's
antihypertensive effect comes from substances that act much like ACE inhibitors
and calcium channel blocker medications prescribed by physicians.
Spinach Leaf
Spinach
leaf protein was studied by researchers in China for its ability to reduce
blood pressure. The protein extracts pepsin and pepsin-pancreatin digests in
spinach were found in mice to have a "potent" effect for blocking a
chemical in the body that constricts the blood vessels, known as angiotensin
converting enzyme. The protein in spinach that lowers blood pressure was
extracted from fresh spinach leaf. The study, "Antihypertensive Properties
of Spinach Leaf Protein Digests," can be found online in the Journal of
Agricultural and Food Chemistry from March 27, 2004.
Grapes
Grapes
could lower blood pressure, found in animal studies, even when a salty diet is
consumed. An additional benefit was protection from heart damage when
scientists studied the effect of phytochemicals contained in red, green and
white grapes. The study, "Grapes May Aid a Bunch of Heart Risk Factors,
U-M Animal Study Finds," was published October 2008, showing the fruit
might also be beneficial for reducing blood pressure in humans.
References
- UMMC: Before You Eat That Burger Stop and Think
- American Journal of Hypertension: Effects of
Watermelon
- Advanced Therapy in Hypertension and Vascular Disease:
Antihypertensive Effect of Celery
- Journal of Agricultural and Food Chemistry:
Antihypertensive Effect of Spinach Leaf Protein Digests
- University of Michigan: Grapes May Aid Heart
Risk Factors
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