In addition to heredity, high blood pressure can also occur due to an unhealthy lifestyle and diet. In addition to using drugs, fruits can also reduce high blood pressure. Hypertension or high blood pressure is the most common risk factor for heart disease and it can be prevented. A number of medications are usually used to help lower blood pressure.
However, lifestyle changes are simple things we can do to lower blood pressure. One of the lifestyle changes that can be made is to change the diet. Research shows that incorporating certain foods into our diet can help lower blood pressure, such as potassium and magnesium. Heart-healthy ingredients can also be found in fruits.
Most cases of hypertension in young people are classified as primary hypertension. Although it is not known exactly what the specific cause is, primary hypertension is most likely influenced by heredity (genetic) or an unhealthy lifestyle, or it could be a combination of both. To avoid these health problems, anyone is encouraged to maintain a healthy lifestyle. One thing that can be done is to regularly eat fruit.
Fruits for lowering high blood pressure
There are several fruits that are considered good for consumption by the public to prevent and treat high blood pressure. However, these high blood-lowering fruits are not hypertension drugs, but their function is only as an addition to maintaining health to avoid high blood pressure.
1. Citrus fruits Fruits such as grapefruit, oranges, and lemons are believed to have a strong blood pressure-lowering effect. According to Healthline, these fruits are loaded with vitamins, minerals, and plant compounds that can help maintain heart health by reducing heart disease risk factors such as high blood pressure. A five-month study, for example, involved 101 Japanese women who were asked to consume lemon juice every day. They were also asked to combine it with walking. As a result, there was a significant decrease in SBP. The SBP was an effect the researchers attributed to the citric acid and flavonoid content of lemons.
2. Give
Another high blood pressure-lowering fruit is berries. Berries are often associated with a number of health benefits, including their ability to lower heart disease risk factors such as high blood pressure. Berries are rich in antioxidants, including anthocyanins, the pigments that give berries their bright color. Anthocyanins have been shown to help increase nitric oxide levels in the blood and reduce the production of blood vessel-blocking molecules, which in turn can help reduce blood pressure levels. However, more human studies are needed to confirm this potential mechanism. Some examples of berries include blueberries, raspberries, chokeberries, cloudberries, and strawberries.
3. Red beet
Another high blood pressure-lowering fruit is red beets. Consumption of beets can help us achieve healthy blood pressure numbers. This fruit is rich in nitrates which can help relax blood vessels and lower blood pressure. Some research suggests that consumption of beets and beet products can help promote healthy blood pressure. A study conducted for two weeks on 24 people with high blood pressure, for example, found that consumption of 250 mL of beetroot juice and 250 grams of ripe beets could significantly lower blood pressure. However, beetroot juice was found to be more effective. While there are a number of other studies that have also linked the consumption of beetroot and beet juice to a positive effect on blood pressure, not all studies have shown positive results. Some studies suggest that the effects of beets on blood pressure are short-lived and may not make a substantial difference in long-term blood pressure control. Nonetheless, beets are generally very nutritious and can help maintain overall health if we add them to our diet. An example of serving red beetroot is to make a salad.
4. Banana
Another fruit that lowers high blood pressure is bananas. According to Medical News Today, bananas are high in potassium. This is a mineral that has an important role in managing high blood pressure. One medium banana contains about 422 milligrams of potassium. According to the American Health Association, potassium can decrease the effects of sodium and reduce tension in blood vessel walls. Adults are recommended to consume 4,700 milligrams of potassium daily. In addition to bananas, some foods are sources of potassium such as avocados, melons, sweet potatoes, tomatoes, tuna, to peas. However, people with kidney disease should
consult their doctor first about consuming potassium because too much of it can be dangerous.
5. Kiwi
The next list of high blood pressure-lowering fruits is kiwi. According to research, a daily serving of kiwi can help lower blood pressure in people with slightly higher blood pressure levels. The researchers compared the effects of apples and kiwi on people with moderately high blood pressure. As a result, researchers found that eating three kiwifruit a day for eight weeks resulted in a more significant reduction in systolic and diastolic blood pressure than eating one apple a day. Researchers suspect, the bioactive substances in kiwi fruit are responsible for the decreasing effect. In addition, kiwi is also rich in vitamin C. Consumption of vitamin C up to 500 milligrams daily for about eight weeks can significantly lower blood pressure. Apart from being eaten as cut fruit, kiwi can also be consumed as a healthy smoothie.
6. Watermelon
Watermelon is also a fruit that lowers high blood pressure. Watermelon contains the amino acid citrulline, which can help manage high blood pressure. Citrulline helps the body produce nitric oxide, a gas that relaxes blood vessels and promotes flexibility in the arteries. This effect will facilitate blood flow so that it can help lower high blood pressure. In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed a decrease in blood pressure in the ankle and brachial arteries. The brachial artery is the main artery in the upper arm. The researchers also found that animals that were fed a lot of watermelon had better heart health. To increase the intake of watermelon, we can add it to the menu of salads, smoothies or made into cold watermelon soup.
7. Pomegranate
Demila is also a fruit that lowers high blood pressure. According to the findings of a 2012 study, drinking a cup of pomegranate juice daily for 28 days can help lower high blood pressure in the short term. Researchers suspect this effect is due to the high antioxidant content in this fruit. To consume it, we can eat it as a regular utuu fruit or make juice. However, when drinking juice, – applies also to other fruit juices, make sure there is no added sugar. Thus the list of high blood-lowering fruits. Consumption regularly so that the effect of reducing high blood pressure can be felt.
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