Table of Contents
Fruit that can reduce high blood pressure
1. Banana
2. Kiwis
3. Pomegranate
4. Orange
5. Berries
6. Watermelon
7. Tomato
Jakarta, goldensamoyed Indonesia
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High blood pressure
so one of the risk factors for cardiovascular disease.Keep blood pressure stable with some
fruit
The following can reduce high blood pressure.
Apart from blood sugar levels and cholesterol levels, blood pressure also deserves attention.This is because blood pressure that is not controlled and tends to be high can trigger cardiovascular disorders such as stroke and heart attack.
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Normal blood pressure is 120/80 mmHg, while prehypertension is between 120-129/80-89 mmHg and hypertension is above 130/90 mmHg.
Fruit that can reduce high blood pressure
Apart from taking medication, apparently lowering high blood pressure can be done naturally through consuming fruit.
Here are some fruits that reduce high blood pressure that are recommended by health experts.
1. Banana
Bananas are high in potassium which can control blood pressure.One medium banana can contain up to 422 mg of potassium.
Potassium is known to reduce the effects of sodium and relieve tension in blood vessel walls.
2. Kiwis
In a clinical trial, kiwi was proven to reduce systolic blood pressure (upper blood pressure).Consuming two kiwis per day before breakfast for seven weeks can reduce systolic blood pressure by up to 2.7 mmHg.
Then the vitamin C in kiwi also affects blood pressure.A meta-analysis concluded that vitamin C can lower blood pressure.
3. Pomegranate
Pomegranate is a fruit that can reduce high blood pressure.This is thanks to the content of antioxidant compounds and other nutrients.
A 2018 study found pomegranate juice could reduce systolic and diastolic blood pressure in diabetes sufferers.
4. Orange
It’s best to add citrus fruits to your daily menu.Oranges and other types of citrus fruit contain hesperidin compounds or antioxidant compounds which are good for the heart.
In a study published in 2021, researchers found that consuming 500 ml of oranges every day for 12 weeks could reduce systolic blood pressure.
5. Berries
Berries including strawberries, blueberries, raspberries, and blackberries contain antioxidant compounds called anthocyanins.A 2019 study found anthocyanins can help lower high blood pressure.
6. Watermelon
Not only is it refreshing, apparently watermelon can help lower high blood pressure.
Watermelon contains the amino acid citrulline.The body converts citrulline into arginine which promotes the production of nitric oxide.This nitric oxide can relax blood vessels so that blood pressure can decrease.
7. Tomato
Adding tomatoes to your daily menu can stabilize blood pressure.Tomatoes are a fruit that can reduce high blood pressure.
The lycopene content in tomatoes has properties such as hisperidine which is useful for the heart.
Research in 2021 found that consuming tomato extract can reduce systolic blood pressure in healthy people and people with hypertension.
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