Hypertension or high blood pressure is a major health problem. Treatment of the disease reduces the risk of side effects such as cardiovascular or cerebrovascular events, visual disturbances due to retinal damage, and kidney failure. What are some of the best fruits that you can consume to lower your readings?
Citrus fruits have shown antihypertensive properties.
A single-blind, randomized, crossover study of 22 healthy patients aged 18 to 59 years showed that after drinking 500 ml of commercial citrus sinensis juice per day, blood pressure decreased, while natural orange juice had no significant effects.
Citrus paradisi juice made from grapefruit has many beneficial properties and is a good source of vitamin C, pectin fiber, and antioxidants.
The grapefruit peel extract is rich in polyphenols, which act as strong inhibitors of α-glucosidase and can be used in the treatment of high blood pressure.
Studies show that grapefruit juice produced a greater decrease in mean arterial pressure compared to orange juice.
Numerous studies have shown that fruits can help regulate blood pressure through a variety of mechanisms and should play an important role in nutritional intervention to lower blood pressure.
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Bananas are a fruit that is widely known to be a good source of potassium, but it is less known that pomegranates are also a rich source and actually contain more essential minerals than bananas.
According to the medical website Healthline, pomegranates can contain around 666 mg of potassium, versus 422 mg in a medium-sized banana.
“Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and a color from red to purple. They are a fantastic source of potassium, ”said Healthline.
A study published in the US National Library of Medicine National Institutes of Health looked at fruits and their effects on high blood pressure.
The study states, “Certain fruitful diets have been shown to be effective in controlling blood pressure.
“The mechanisms by which fruits and vegetables can control blood pressure vary depending on the potassium content, flavonoid and polyphenol content, and fiber content.
“Serum potassium levels have been shown to be inversely linked to blood pressure, with dietary antihypertensive interventions promoting a decrease in sodium consumption and an increase in potassium consumption to improve the sodium-potassium ratio in the diet.”
Other lifestyle interventions include reducing alcohol and caffeine, exercising regularly, and losing weight if you are overweight.
Note that caffeine is found in coffee, tea, carbonated and energy drinks, as well as chocolate.
The NHS also recommends not smoking, as this can greatly increase your risk of having a stroke or heart attack.
As you begin following this lifestyle advice, you should see a difference in your blood pressure readings.
source https://dailyhealthynews.ca/high-blood-pressure-citrus-and-potassium-rich-fruits-shown-to-help-lower-readings/
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