Six (6) Common fruits and vegetables to lower blood pressure.

If you have heard the popular adage that you are what you eat, then you should know that what you eat ultimately dictates how you live – This includes your health, wellbeing and mental development.

According to World Health Organization (WHO) and CDC, 80% of premature heart disease cases are preventable through diet, exercise, and lifestyle. Additionally, more than 80% of Type 2 diabetes cases can be linked to poor diet and lifestyle.

The World Cancer Research Fund also estimates that about 30-50% of cancers could be prevented by a healthy diet, maintaining a healthy weight, and physical activity.

This is evident that there are certain foods that affect our healths especially our circulatory system and also our blood pressure. On that note let’s delve into some common fruits and vegetables to lower blood pressure.

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Common fruits and vegetables to lower blood pressure.

1. Banana: 

Potassium is an essential mineral that helps the body get rid of sodium, relaxes blood vessels, and lowers blood pressure. Just one medium-sized banana packs a powerful potassium punch: about 420 milligrams. Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may also help lower blood pressure naturally.

Potassium encourages blood vessels to relax and dilate, reducing the pressure within them. When blood vessels are more open, blood flows more easily, lowering blood pressure.

2. Beetroot juice:

Research, including some funded by British Heart Foundation, has suggested beetroot juice might help lower blood pressure. Beetroot juice can be a concentrated source of nitrates, and it’s thought that one of their effects is to lower blood pressure. 

The nitrate in beetroot helps the body produce nitric oxide. Nitric oxide is a powerful vasodilator, meaning it helps relax and widen blood vessels, which allows blood to flow more easily and reduces blood pressure.

Beetroot also contains potassium, an essential mineral that helps balance sodium levels and relax blood vessels, similar to its role in other high-potassium foods.

3. Berries (Blueberries):

Berries are beneficial for blood pressure regulation due to their high levels of antioxidants, fiber, and bioactive compounds. Here’s how they contribute to lowering blood pressure:

1. Anthocyanins and Flavonoids: Berries, especially blueberries, strawberries, and blackberries, are rich in anthocyanins—a type of flavonoid that has been linked to improved blood vessel function. These compounds help relax and dilate blood vessels, reducing vascular resistance and aiding in blood flow, which lowers blood pressure.
2. Antioxidants: Berries contain high levels of antioxidants, which help protect the lining of blood vessels from oxidative stress. This protective effect reduces inflammation, which is often linked to high blood pressure.
3. Nitric Oxide Production: Some compounds in berries, such as polyphenols, may enhance nitric oxide production, which promotes vasodilation (relaxation and widening of blood vessels) and helps lower blood pressure.
4. Potassium Content: Many berries are good sources of potassium, which helps balance sodium in the body. This helps the kidneys excrete excess sodium, reducing blood volume and, consequently, blood pressure.

4. Garlic:

Garlic is rich in Allicin which is able to prevent the production of angiotensin II the compound responsible for increasing your body’s blood pressure.

Additionally, Allicin increases the production of nitric oxide and hydrogen sulphide, which help regulate blood pressure.

5. Leafy greens:

Spinach, lettuce, kale, and chard are all leafy greens that can help lower blood pressure. Most leafy greens are very high in potassium. Potassium is responsible for relaxing blood vessels which helps to lower blood pressure.

The rich potassium in leafy greens helps to eliminate sodium which is another culprit of high blood pressure. Adding leafy greens to your diet is a reliable way of reserving the effects of high blood pressure with time aside reaping the other health benefits.

6. Kiwifruit

:A daily serving of kiwi can reduce systolic blood pressure, among other benefits, according to a 2022 randomized control trialTrusted Source.

People who ate 2 kiwis per day before breakfast for 7 weeks had a reduction of 2.7 millimeters of mercury (mmHg) in systolic blood pressure compared to a control group.

Kiwis are also rich in vitamin C. A 2020 meta-analysisTrusted Source suggests that vitamin C supplementation significantly reduced blood pressure in people with primary hypertension.

Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2–3 kiwifruits, makes up 1 serving.

In conclusion, it is important to note that including a healthy eating habit to your lifestyle is one of the fastest way to lower blood pressure. This works hand in hand with reducing your stress levels. engaging in exercises and getting adequate quality sleep.

In situations where no noticeable improvement is seen in your blood pressure, make it a point to consult a doctor.

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Read More: 6 Healthy Snacks to Eat While on Your Weight Loss Journey