Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Kiwi
- Banana
- Avocado
- Berry fruit
- Beetroot
- Pomegranate
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
You are advised to consume at least 5 servings of fruits and vegetables every day. This helps meet the intake of vitamins and minerals your body needs. When you have hypertension or high blood pressure, vitamins and minerals and fiber contained in vegetables and fruits can help lower blood pressure. Especially, fruit that contains calcium, magnesium, or potassium is a fruit that is recommended for people with high blood pressure.
The following are some fruits to help reduce high blood pressure:
Kiwi
This is one of the fruits that are recommended for consumption by people with high blood pressure. Why? Because in one kiwi fruit contains 2% calcium, 7% magnesium, and 9% potassium. The three minerals that can help reduce your high blood pressure are found in this fruit.
Apart from containing these three minerals, kiwi fruit is also rich in vitamin C which is antioxidant. These antioxidants can help your body fight free radicals and prevent damage to cells in the body. Even though it feels a little sour, but it turns out this fruit has benefits that are very beneficial for you. Then, why don't you put this fruit in the list of fruits that you must consume every day?
READ ALSO: DASH Diet and Its Benefits in High Blood Pressure
Banana
Other fruits that can also help lower your blood pressure are bananas. Well, this is a fruit that is very affordable and easy to find. Surely you are familiar with this fruit as a dessert. One medium banana turns out to contain 1% calcium, 8% magnesium, and 12% potassium that you need every day.
In addition to lowering blood pressure, bananas are also able to help reduce levels of stress hormones in the blood. For that, start eating bananas every day at least 1 as your breakfast or snack.
Avocado
Besides being rich in good fats, this fruit is also rich in vitamins and minerals that can help lower blood pressure. One and a half avocados can provide 1% calcium, 5% magnesium, and 10% potassium that you need. Besides being rich in good minerals and fats, avocados also contain carotenoids which can help maintain your heart health. When peeling avocados, you should carefully peel them. Why? Because it turns out the content of various good compounds is right under the avocado skin.
Berry fruit
Surely you already know strawberries, blueberries and raspberries right? Well, it turns out that berries are very useful for maintaining your blood pressure. Berries, especially blueberries, contain flavonoids. This flavonoid compound, according to one study, can prevent high blood pressure (hypertension) and can help reduce high blood pressure.
READ ALSO: Eat the Best Fruit Before or After Eating?
Beetroot
Based on research published by the journal American Heart Association shows that consumption of beet juice can help lower blood pressure. The study conducted by Queen Mary University of London explained that the content of nitrate in beets can increase gas levels of nitric oxide in the blood circulation, which helps in maintaining heart health.
Other research published by the Nutrition Journal in 2013 also showed that participants' systolic blood pressure who drank beet juice and apples could decline after 6 hours, especially in male participants. The content of nitrate in beetroot is actually beneficial for lowering blood pressure. You can eat beets in various ways, for example juice, added to your breakfast cereal, baked with vegetables, made salads, and so on.
Pomegranate
Surely you have often heard the name of this fruit recently through television, often referred to as pomegranate. Yes, there are many products that add this fruit as one of its ingredients. Indeed, it turns out that red pomegranates have many benefits. One of the benefits is helping to lower blood pressure. In fact, there have been many studies that prove this.
One of them is research published by Plant Foods for Human Nutrition. This study showed that consumption of more than one glass of pomegranate juice every day for 4 weeks was associated with a decrease in systolic and diastolic blood pressure. The potassium content and polyphenols in the fruit may be the cause of this.
Other fruits that also contain potassium to reduce blood pressure are:
- Apple
- Orange
- Pear
- Melon
- Pineapple
- Mango
- Wine
READ ALSO: 6 Benefits of Guava, from Fruit to Leaves
