10 Fruits that Lower Blood Pressure

fruits that lower blood pressure
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The best recommended eating plan for hypertension is the DASH diet. On the other hand, apart from the usual foods that help lower the chances of hypertension, there are certain fruits that are known for keeping blood pressure low in levels.

Remember that many fruits contain potassium, essential vitamins, nutrients, and antioxidants. That way, they are good in lowering the blood pressure.

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Below is a list of 10 fruits that lower blood pressure.

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Fruits that Lower Blood Pressure

1. Avocado

This fruit is rich in vitamins. It is also high in potassium and monounsaturated fats.

The fruit contains a fatty alcohol known as avocadene, which can cure various ailments including hypertension.

Avocado is also very low in cholesterol, so it is a perfect source of dietary fiber.

2. Banana

This is a very versatile fruit. This means you can either eat it whole or add slices of it in your morning cereal.

Also, you can make fruit salad using banana and still consume it. It does not matter how you eat it.

A medium sized banana provides about 400 mg of potassium, which is good in curbing high blood pressure.

3. Cantaloupe

This particular fruit belongs to the family of melons. It is rich in Vitamins A and C.

A single cup of cubed cantaloupe is said to contain about 495 mg of potassium, which is about 14% daily recommended amount of potassium.

Before cutting the fruit, you are advised to wash it thoroughly because bacteria tend to grow on its surface.

4. Oranges

Orange is a fruit that belongs to the citrus class and best known for its high vitamin C content.

They are also known to have low calories but high nutritious contents. Oranges have potassium content of 326 mg with a lack of sodium.

In fact, the fruit is one of the most renowned fruit for lowering blood pressure.

5. Lemons

These also belong to the family of citrus fruits. They are a good source of potassium, phosphorus, calcium, folate, and Vitamin A.

Lemons are perfect for lowering blood pressure. They also contain about 2.8g of dietary fiber.

6. Grapefruit

This particular fruit has a strong taste. For the best quality and flavor, choose to eat only ripe grapefruits.

Bioflavonoids found in grapefruit help in lowering blood pressure.

A piece of grapefruit that weighs around 128g is said to contain 166 mg of potassium and can provide 5% of daily recommended value of potassium.

They also help in lowering cholesterol.

7. Melons

These are rich in Vitamins A, C and B6.

The fruit also contain high contents of potassium, which is good in keeping blood pressure low.

Once cup of frozen melon balls contains about 484 mg of potassium and offers 14% of daily recommended amount of potassium.

8. Prune

Prunes are sweet in taste and have sticky chewy texture.

A cup of pitted prune contains about 1274 mg of potassium, which is good in curbing hypertension.

Prune is also rich in dietary fiber.

9. Dates

Dates are also perfect in lowering blood pressure. You can simply consume them, especially after every regular meal.

10. Figs

Figs also help lower blood pressure since they contain high amount of potassium. Better if dried.

In fact, dried fruits contain more potassium content than fresh versions, according to the National Institutes of Health (NIH).

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Contributor:

I'm Mike, and together we'll learn how to support our emotional, mental, and physical well-being.

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