Fruits and their role in controlling blood pressure
High blood pressure is one of the leading risk factors for cardiovascular disease and stroke. In addition to medication, a diet rich in vegetables and fruits has been shown to help control blood pressure.
According to Sarah Bence, a US-based nutritionist (OTR/L): Tree is rich in biological compounds such as potassium, flavonoids and polyphenols. When combined in a balanced diet, they can help improve heart health and lower blood pressure."
Bananas are a rich source of potassium, which helps reduce pressure in blood vessel walls. An average banana provides about 9% of your daily potassium needs. Berries such as blueberries, cherries and cranberries are rich in anthocyanin, a pigment that can increase the production of nitric oxide, helping blood vessels expand and circulate better.
Citrus fruits such as oranges, grapefruits and lemons contain vitamin C and flavonoids hesperidin, which have anti-inflammatory properties and are believed to be linked to lowering blood pressure. Similarly, pomegranate and tomatoes are rich in antioxidants such as lycopene, which have also been shown to have a positive effect on the cardiovascular system.
Scientific research and evidence
Karina Tolentino, a nutritionist (RD) in California, USA, commented: From regular fruit supplementation, not only do you provide vitamins and fiber, but it also helps maintain stable blood pressure levels, especially in people at high risk.
Research shows that eating two kiwis every morning for seven weeks can reduce average cardiopulmonary blood pressure by -2.7 mmHg. Drinking cranberry and pomegranate juice is also very effective, with a reduction of -1.5 to -5 mmHg for both atrophy and dialysis.
Whole apples, eaten three to six fruits a week, have been shown to reduce the risk of death by up to 48% in people with high blood pressure. However, processed apples such as sauce or juice do not provide the same effect due to loss of fiber and nutrients.
In addition, tomatoes and tomato extracts rich in lycopene have the ability to reduce blood pressure and the risk of cardiovascular complications. This evidence strengthens the important role of fruit in controlling hypertension.
Combining a healthy lifestyle
Experts note that fruit only promotes optimal results when combined with a scientific lifestyle: get enough sleep, limit salt, alcohol and caffeine, exercise regularly, maintain a reasonable weight and quit smoking.
Incorporating fruit into your daily diet is a safe, easy-to-make choice and has many long-term benefits for heart health. Instead of looking for a miraculous fruit, its important to be diverse and maintain healthy eating habits.
