Fruits For High Blood Pressure
Blood pressure is the force of blood against the artery walls. It is
measured in two numbers- the systolic which is the reading of the rate at which heart pushes the
blood out, and the diastolic which is the measure of arterial pressure when the heart is filled
with blood between beats. Normal blood pressure reading is 120/80 mm Hg. If your pressure remains
elevated than 140/90, then you are suffering from hypertension or high blood pressure. This
condition can lead to heart disease or stroke if not treated properly. If it remains between 120/80
and 140/90, then you have pre-hypertension.
The best way to lower high blood pressure is by adopting the natural approach.
This approach is based on treating high blood pressure with diet and exercise. Hypertensive
patients should eat lots of fruits and vegetables. Eat four to five servings of fruits in a day as
recommended by the National Institutes of Health (NIH), that are high in fibre, like apples with
the skin, bananas, blueberries, blackberries, raspberries, guava, kiwi, oranges, pears, prunes, and
dried fruits of figs, raisins, apricots and dates.
Besides fibre, fruits that are rich in potassium are also beneficial in
hypertension because it regulates fluid balance and sodium in the body. A half cup serving of
apricots (fresh instead of canned), bananas, cantaloupe, honeydew, kiwi, oranges and prunes
contains 225 mg of potassium which is good amount. Other fruits like blackberries, cherries,
grapefruit, peach, pears, pineapple, raisins, raspberries, strawberries, tangerine, watermelon and
also apple juice contain moderate levels of potassium that is 125 to 225 mg per serving.
Fruits have many advantages. They are rich in various kinds of nutrients and
vitamins. They are also pleasing for the taste buds. Many delicious meals can be prepared with
fruits, like salads, soups or juices. They can also be eaten raw, which is always the best way to
Some fruits are more useful in lowering blood
pressure than others. These include:
Banana: One of the most potent fruits against high blood
pressure is banana. One medium sized banana contains 1 mg of sodium and 422 mg of potassium, thus
making it very effective tool in maintaining blood pressure. Medical findings of BBC News Health of
1999 also support the healing powers of banana.
Prunes: There are 316.6 mg of potassium whereas only 1.7 mg of sodium in a
quarter cup. Potassium is vital in maintaining blood pressure. It helps in preventing cardiac
diseases as well as atherosclerosis in which blood vessels become clotted. Prunes have a sticky,
chewy texture but they taste very sweet.
Citrus Fruits: The citrus fruit family consists of grapefruit,
lemon, lime, oranges and tangerine, etc. These are rich in vitamin C, phytonutrients and
bioflavonoids, giving citrus fruits anti-inflammatory in nature. The bioflavonoids not only help in
lowering high blood pressure but also control cholesterol. Moreover, they prevent blood
Melons: The carotenoids in melons prevent the hardening and
narrowing of arterial and vein walls. This helps in reducing the chances of constricted blood flow
through them. Water melon and musk melon both are rich sources of potassium and magnesium and
beneficial in lowering blood pressure.
Fruits have only advantages. Like medicines, you do not need to worry about
their side effects. Following this natural way of lowering blood pressure is a healthier and easier
way of dealing with hypertension.