High blood pressure can become less of a threat by ensuring you are eating healthy. Fruits are synonymous for their healthy properties with these four proving to help lower hypertension risk.
High blood pressure is a condition whereby the pressure of blood in your arteries is consistently too high. If left untreated, it can lead to heart and circulatory diseases like a heart attack or a stroke. Fortunately, you can reverse high blood pressure by making healthy lifestyle changes, including adding these four fruits to your diet.
Blueberries are great sources of Vitamins C and K and manganese.
They may help prevent the arteries from getting clogged.
The fruit also helps get rid of harmful, oxygen-derived free radicals protecting the body from diseases and more.
Obesity and high blood pressure are major risk factors for cardiovascular disease.
One study suggests watermelon could significantly reduce blood pressure in overweight individuals both at rest and while under stress.
According to the study author Assistant Professor Arturo Figueroa: “The pressure on the aorta and the heart decreased after consuming watermelon extract.”
Banana is low in saturated fat, cholesterol and sodium and also very rich in potassium.
According to the Third National Health and Nutrition Examination Survey, a higher dietary potassium intake is associated with significantly lower blood pressure.
Bananas are also a good source of dietary fibre, manganese, and Vitamins C and B-6 and best of all are almost always in season.
However, some patients may need to be careful with potassium such as those with kidney disease.
Avocados contain vitamins A, B, C, E, and K and are known for promoting heart health.
Omega-3 fatty acids and oleic acids can be found in avocados which are all integral for keeping blood pressure healthy.
High homocysteine levels may be a key risk factor for heart disease. Avocados help lower these levels thanks to the significant number of B-6 vitamins and folic acid.
They are also low in cholesterol, a good source of dietary fibre, containing 727mg of potassium and only 10.5mg of sodium.
High blood pressure:
When opting for the best fruits to help with your hypertension, choosing fruits high in potassium is the best bet.
Potassium lowers your blood pressure by countering the harmful effects of sodium (salt).
The American Heart Association (AHA) explains: “The more potassium you eat, the more sodium you lose through urine.
“Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.”