Fruits that Lower Blood Pressure

While vegetables such as spinach, kale, lettuce, cabbage, mustard greens, cauliflower and broccoli are effective in lowering blood pressure, there are fruits you can include in your daily diet that will assist in lowering your blood pressure numbers.



According to the American Heart Association, we need 4,700 milligrams of potassium a day to lower blood pressure. At almost 400 milligrams of potassium in a cup of cantaloupe, this fruit is excellent in lowering the numbers.

Bananas are also an excellent source of potassium. Not only that, they also are an excellent source of magnesium which plays a key role in lowering blood pressure. When we do not have enough magnesium in our daily diets (320 milligrams for females or 420 for males) we run the risk of getting high blood pressure. Magnesium is needed for normal blood pressure and when we eat foods that are rich in magnesium, we will have lower blood pressure.

Raisins are also another excellent source of potassium and magnesium. Include a half a up of raisins in your daily diet.

The American Heart Association states that food that have a high fiber content plays a key role in reducing blood pressure. Prunes are an excellent source of fiber. Not only that, they are also high in potassium. At 637 milligrams of potassium per half cup, you are closer to lowering your blood pressure.

High cholesterol and high blood pressure go hand in hand. Eating foods that aid in lowering your cholesterol also has a direct impact of lowering your blood pressure. Grapefruit, also an excellent source of potassium, plays a key role in lowering your cholesterol levels.
Look for fruits that contain anthocyanins. These are found mostly in berries such as strawberries, blueberries raspberries and cranberries. While these play a key role in lowering blood pressure, the anthocyanins also contain anti-inflammatory, anti-oxidant and anti-bacterial properties. These fruits are excellent in protecting the body from pain due to inflammation, infections and play a key role in repairing damaged cells

Other fruits to consider include:

Apricots
Kiwi
Figs
Papayas
Mangos
Pomegranates

Fruits, as well as vegetables, are an important food to include in our daily diets. They are high in minerals, vitamins and fiber. They are low in fat. While they help us lose weight and maintain a healthy weight, they are also beneficial in lowering blood pressure. The above fruits are a guideline in meeting your daily requirements for potassium and magnesium, which play a key role in lowering your blood pressure. Always talk to your doctor, especially if you are on blood pressure or cholesterol medications.

Reference:



www.heart.org






  • Your email address will not be published. Required fields are marked *