What are the best fruits to lower blood pressure?

The American Heart Association recommends four servings a day of fruit and five servings a day of vegetables. Unsurprisingly, several fruits have potential benefits in supporting healthy blood pressure levels. The best fruit to lower blood pressure are berries, apples, cherries, citrus fruits, bananas, watermelon, kiwi, and pomegranate.

1. Berries

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, including anthocyanins, which may help lower blood pressure. They are also high in fiber, which can contribute to overall heart health. 

2. Apples

Apples, as in whole apples, are full of polyphenols, potassium, and antioxidant properties, promote vasodilation (widening of blood vessels), and promote weight management (low calories & high in fiber, making them a satisfying and nutritious snack). Maintaining a healthy weight is essential, as excess weight is associated with higher blood pressure levels.

3. Cherries

Both dark sweet and tart cherries are rich in antioxidants, including anthocyanins and flavonoids. These compounds have various health benefits, including reducing inflammation and oxidative stress. Cherries may improve blood pressure levels by protecting blood vessels and reducing inflammation.

4. Citrus

Oranges, grapefruits, lemons, and limes are excellent sources of vitamin C and other antioxidants. 

5. Bananas

 Bananas are a good source of potassium, an essential mineral that regulates blood pressure. Potassium helps balance the effects of sodium in the body and promotes healthy blood vessel function.

6. Watermelon

Watermelon: Watermelon is a hydrating fruit that contains citrulline, an amino acid that may help relax blood vessels and support healthy blood pressure levels. It is also a good source of vitamins A and C.

7. Kiwi

Kiwi: Kiwi is packed with potassium, vitamin C, and dietary fiber. The combination of these components may contribute to maintaining healthy blood pressure.

8. Pomegranate

Pomegranate: Pomegranates are rich in antioxidants, including polyphenols, associated with reducing blood pressure.

Incorporating the recommended servings per day to get the health benefits of this fruit is easy when you can purchase them fresh, frozen, or freeze-dried at Chelan Ranch Organics. While these fruits may have potential benefits in supporting healthy blood pressure levels, a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for overall cardiovascular health. We work hard to meet organic and food safety certification standards, so our fruit is the best choice for a delicious, heart-healthy diet.

1 comment

My Blood Pressure is always high 160/90 or sometimes when I wake up 188/100 and I am on Blood Pressure medicines at least 6 Blood Pressure medicines. I have CKD diagnosed since the past 5 years after I had taken treatment for Pre-Cancer of the stomach, caused by inhaling the bacteria thrown up by cleaning pigeon poop. My pre-cancer was healed, but my Kidney function fell down to 8 from 107 and then after some medication rose to 22. Now I am on dialysis twice a week.

Noel DSouza April 10, 2024

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