Science Says These 5 Fruits Can Help You Reduce Blood Pressure

Whether you are planning to lose weight or trying to get fit, your diet plan is pretty much incomplete without fruits. They are a powerhouse of nutrition, packed with all essential nutrients like vitamins, minerals, phytochemicals, dietary fibre, etc, that aid the proper functioning of the human body.

Also, studies point out that the regular consumption of fruits can help cure several lifestyle diseases in human beings.

Hypertension or high blood pressure can lead to serious cardiovascular issues, which has become common these days. Thus, it is important to be cautious and conscious about what you include in your diet. To eat right, one must include lots of fruits that are nutritious and help maintain good heart health.

So here is a list of five nutritious fruits that you must include in your diet for a healthy heart:

1. Banana

Commonly found in most of our daily diets, the fruit is known for its high nutrient content and a long list of health benefits. Bananas are rich in fiber, potassium, Vitamin B6 and Vitamin C, along with several other essential nutrients.

The fruit has high potassium content that helps lower blood pressure, as well as low sodium levels, which promote heart health. 

2. Orange

Orange, the king of citrus fruits, is rich in Vitamin C, which is essential for the immune system, collagen synthesis, and more. They have less protein, fat, and carbs, and are a good source of folate, a vitamin that helps metabolism.

They also have decent amounts of nutrients like potassium, which helps regulate blood pressure. The antioxidants present in the fruit, along with its anti-inflammatory properties, aid in reducing bad cholesterol.

3. Mango

Mangoes, known as the king of fruits, are not just delicious, but also boast a long list of nutrients that aid good health.

They are rich in fibre content, Vitamin C, and are a good source of minerals like copper and folate. Besides, mangoes also contain minerals like potassium and magnesium, which help relax the blood vessels, promoting smooth flow of blood and thereby lowering blood pressure.

4. Watermelon

Everyone’s favourite summer fruit, watermelons are not all about their juiciness and refreshing water content. They are also packed with numerous nutrients like Vitamin C, Vitamin A, and several antioxidants.

They are also a rich source of citrulline, a non-functional amino acid that helps produce nitric oxide, which relaxes blood vessels and reduces blood pressure. They are also rich in lycopene, a carotenoid that protects against cardiovascular diseases.

5. Berries

Berries, be it blue or black, are noted for their taste as well as for health benefits. They are packed with phytonutrients and vitamins with excellent antioxidant properties.

They are also a good source of anthocyanin, a natural colourant responsible for bright colours in berries, and a flavonoid with antioxidant properties. According to studies, flavonoids have a good effect on blood pressure levels and promote heart health.

Edited by Divya Sethu

Sources:

The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review, published by National Centre for Biotechnology Information on 13 January 2020.

Microbial Diversity and Abundance of Parabacteroides Mediate the Associations Between Higher Intake of Flavonoid-Rich Foods and Lower Blood Pressure, published by AHA journals on 23 August 2021.

Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies, published by National Centre for Biotechnology Information on 8 March 2011.

Impact of orange juice consumption on cardiovascular disease risk factors: a systematic review and meta-analysis of randomized-controlled trials, published by National Centre for Biotechnology Information on 22 December 2020.

Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults, published by National Centre for Biotechnology Information on 12 March 2019.

Berries: emerging impact on cardiovascular health, published by National Centre for Biotechnology Information in March 2010.

Natural Purplism of Fruits and Lifestyle Disorders: An Overview, published in Research Journal of Pharmaceutical, Biological and Chemical Sciences in May 2014.