Fruits Vegetables That Lower Blood Pressure

Fruits That Help Lower Blood Pressure

1. Bananas

Very high in potassium, which helps balance sodium levels.

2. Oranges & Citrus Fruits

Rich in vitamin C, potassium, and flavonoids that support healthy blood vessels.

3. Berries (Blueberries, Strawberries, Raspberries)

Packed with anthocyanins, which improve artery function.

4. Watermelon

Contains L-citrulline, an amino acid that can help relax blood vessels.

5. Avocados

High in potassium and heart-healthy fats.

6. Kiwi

Daily kiwi consumption has been shown to reduce blood pressure due to its antioxidants.

7. Pomegranate

Contains powerful polyphenols; pomegranate juice may help lower systolic pressure.

8. Apples & Pears

High in soluble fiber and antioxidant compounds.

Vegetables That Help Lower Blood Pressure

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Very high in potassium and magnesium, key minerals for BP control.

2. Beets

Rich in dietary nitrates, which widen blood vessels and improve circulation.

3. Celery

Contains phthalides, compounds that help relax arterial walls.

4. Carrots

Packed with antioxidants that support heart health.

5. Tomatoes

High in lycopene, linked to improved blood pressure and heart function.

6. Sweet Potatoes

Excellent potassium source; helps balance sodium.

7. Broccoli

Contains magnesium, calcium, and vitamin C.

8. Garlic & Onions

Garlic has allicin, which helps relax blood vessels.
Onions contain quercetin, an antioxidant connected with lower BP.

Bonus: Heart-Healthy Tips

Choose fresh or lightly cooked fruits and vegetables.
Reduce salt intake.
Stay hydrated.
Exercise regularly.
Limit processed foods.

High blood pressure can lead to other health problems or aggravate them. Cancer, heart disease, high blood pressure, type 2 diabetes and stroke together are known to account for 75 percent of all deaths in the United States.

Blood pressure is known to be directly related to the balance of sodium and potassium in the blood. Nearly 75 percent of the sodium consumed comes from processed foods and only 5-10 percent comes from added salt. As Americans are used to consume more processed food, they end up consuming more sodium. Blood pressure is measured in millimeters of mercury and recorded as systolic pressure over diastolic pressure.

Blood pressure level of 140/90 and above is considered as high blood pressure for an adult while < style="font-weight: bold;">blood pressure was established in Dietary Approaches to Stop Hypertension (DASH) study.

The effectiveness of a diet rich in fruits, vegetables and low fat diary products on blood pressure was measured. This study has found that people with high blood pressure who followed the diet reduced their systolic blood pressure by 11 mm of mercury and their diastolic blood pressure by 6 mm of mercury.

By increasing potassium intake, people can avoid high blood pressure altogether or lower high blood pressure if they have it. Spinach, cantaloupe, Brussels sprouts, mushrooms, bananas, oranges, and grapefruit are known to be good sources of potassium.

The consumption of fruits and vegetables can also lead to the reduced intake of saturated fat and cholesterol. Fruits Vegetables That Lower Blood Pressure.. fruits-that-lower-blood-pressure.

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