Best Fruits That Lower Blood Pressure

 

Having high blood pressure can be a torment. There’s the continuous, frightening awareness of the increased risk of heart disease, kidney disease, and stroke. While medication already cannot be compromised, there are other additional changes that an individual must make for living a truly healthy, risk-free life. The first step, undoubtedly, is to control hypertension or high blood pressure. Along with medicine, you must also endeavor to go through a shift in habits and long-accepted aspects of one’s lifestyle. This includes doing more physical activities, avoiding foods linked with creating problems with blood pressure, and adapting to a well-balanced diet that promotes better heart health. 

It may seem as if the required price of controlling blood pressure is to give up on all the enjoyable foods. That is entirely false. Sadly, too many people are affected by hypertension, and not enough people take precautions in time. Nature has blessed us with delicious solutions for health issues that plague modern life. Including more fruits on your plate can take you a long way in improving your health condition, and below are the best fruits you should start eating more if you have high blood pressure. 

Oranges 

This delightful citrus fruit is one of the best measures you can take to control blood pressure. It is one of the most common sources of Vitamin C. Having regular servings of this potassium-loaded fruit can help you steer clear of the dangers of high blood pressure. Lowering blood pressure can seem like a frightening goal to reach, but with the right food on your plate and simple lifestyle changes, you can do an immense favor to your health. Oranges fit perfectly into the plan with their no-sodium content, health benefits, and nutritious value. However, people with kidney disease should first consult a doctor before stocking their fridges with oranges. 

Strawberries

Not only do strawberries make for a memorable experience with their pleasant taste, but combined with their health properties, they also prove to be valuable in combating high blood pressure. This fruit is antioxidant-rich and has a high vitamin C content, making it a worthy addition to the diet of individuals with cardiovascular disease. The content value of sodium and saturated fats are also low in strawberries, which is another reason why it’s a fantastic option for dealing with high blood pressure. 

Bananas

Perhaps the first fruit that comes to anybody’s mind when they think of potassium, bananas have proven to be excellent with their numerous health benefits. Studies have shown that this all-season available fruit is low in sodium, cholesterol, and saturated fat. As is common knowledge, bananas have a high content of potassium. The nutritional benefits also extend to the banana’s abundance of dietary fiber and manganese. Bananas offer significant doses of vitamins C and B-6 as well. Furthermore, bananas have consistently helped people bring their blood pressure down, as shown by research. However, some people may need to avoid this fruit due to its high potassium content, like kidney disease patients. 

Blueberries

People are justified in believing blueberries to be super-foods. Loaded with manganese, vitamins K and C, blueberries are fabulous helpers in preventing clogged arteries. Berry season can essentially prove to be the best time for your heart health. Besides helping you maintain healthy blood pressure levels, having healthy servings of blueberries also shields your overall health from diseases by getting rid of damaging oxygen-derived free radicals.  If you have a fondness for smoothies in the summertime, blueberries can be an excellent option for you to try. You can try various recipes with this blue fruit, but you must ensure that the final product you consume is healthy. 

Avocado 

It’s unsurprising to find avocado mentioned in a list of healthy fruits, but it is indeed that amazing to deserve such recognition. Packing a punch in nutrition, this unique fruit has long been considered a valuable addition for people with heart health issues. This not-so-sweet fruit aids in lowering the levels of homocysteine, which in turn reduces the risk associated with heart disease. The credit goes to avocados richness in B-6 vitamins, folic acid, and the additional abundance in dietary fiber and potassium. Avocados contain shallow sodium levels, which is useful when you’re trying to control your blood pressure. 

Apricots

If you are passionate about food but are dejected that your diet will be bland because you need to control blood pressure, there’s no need to be disappointed. Another delicious fruit that promotes heart health is the apricot. Apricots offer us significant amounts of vitamins A and C, both important for keeping the arteries healthy and safe from damage. Medical research has encouraged apricots’ consumption due to these properties, along with the richness of flavonoids present in them. Apricots are also recognized for their usefulness in getting the required potassium amounts, making it another fruit that people with kidney disease may need to avoid. 

Kiwis

According to studies, people worried about their mildly elevated blood pressure levels can benefit from eating kiwis every day. The substances present in kiwi are useful in reducing high blood pressure, proving it to be handy for many people worldwide. This fruit also has plenty of other nutritional attractions to boast, like plenty of vitamin C. Two months of having daily servings of this fruit can immensely improve your heart health. There are various ways in which you can take it. For example, having your healthy kiwi smoothie can ease your worries about high blood pressure. 

Watermelon 

The citrulline present in this big fruit is a hero when it comes to managing high blood pressure. The body can create nitric oxide with the aid of citrulline, which further enables the arteries’ relaxation and flexibility. The result of this process is a reduction in high blood pressure. Studies have also suggested that having regular servings of watermelon can improve your heart health and help in dealing with other health challenges like obesity in adults. Adding this fruit to your routine will also help you remain hydrated, which is linked to improved overall health. 

Conclusion

Almost every third American suffers from the condition known as hypertension. Having high blood pressure can be traced to various factors, but we cannot ignore that today’s lifestyle has a role to play in it. Not getting enough exercise, eating processed and unhealthy foods, and increasingly consuming harmful content like caffeine, alcohol, and salt further add to the damage. If you are worried about high blood pressure levels, you should eat more of the heart-health promoting fruits mentioned above and quit habits like smoking and drinking. 

Regular medication is essential for controlling hypertension, along with enough sleep and a well-balanced diet. A safe step to take is to eat more veggies and fruits and cut back on anything whose nutrition label does not seem promising. Foods with high salt content should be avoided since it is associated with worsening high blood pressure. Combining these efforts will serve you with many health benefits that are not limited to your hypertension. Eating healthy has long been a useful measure for improving mental and physical health, promoting productivity.