After vegetables, fruits are the best thing to include in your regular diet. The more colorful your plate, the more nutrients you can possibly consume. It is recommended that you should have at least 2-3 servings of fruits every day. One serving should include 1 medium fruit and 6 ounces of fruit juice. Apart from the nutritional value, it has been proven that fruits help in lowering blood pressure

Citrus Fruits:
This family of fruits is the most efficient in lowering high blood pressure. They are a rich source of vitamin C. They also contain various other nutrients such as carbohydrates, potassium and folate. Phytochemical, the compound which helps in preventing heart diseases occurs naturally in these fruits.

Including bananas in your daily diet is the easiest way to increase your nutrient intake. Bananas are rich in potassium. One ripe banana contains up to 400mg of potassium. Vitamin B6, an antioxidant, occurs naturally in bananas. They also contain vitamin C and dietary fiber.

They contain a range of phytonutrients such as catechin, quercetin, phloridzin and chlorogenic acid. These nutrients play the role of antioxidants. Apples also contain fiber and flavonoids.

Including these vegetables and fruits in your regular diet will make it a heart-supportive diet. The method of cooking also plays an important role. If possible don't peel the skin of apples because the skin contains the maximum nutrients. You can only benefit from the vegetables if they are cooked in less oil. Increasing the daily intake of fruits and vegetables will surely go a long way in making your diet effective for lowering blood pressure.

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