Many ways can be done to overcome or control hypertension (high blood pressure). There are those who choose drug therapy, exercise, and eat fruit to reduce high blood pressure.
Fruit was chosen because it can support a healthy lifestyle, is easy to get, tastes good, and can be consumed in many forms. Either consumed directly, cut, or made into salads and juices.
Departing from there, we are encouraged to eat the right fruit. Moreover, fruit contains important components such as vitamin C, potassium and magnesium, which we will discuss below.
6 Fruit Recommendations for Lowering High Blood Pressure
1. Bananas
Banana is one fruit to reduce high blood pressure. About 100 grams of banana contains 358 mg of potassium and 27 mg of magnesium.
Daily potassium requirement for adult men is 3,400 mg. While women need 2, 600 mg. For adult men, magnesium needs around 400-420 mg per day, then women need 310-320 mg of magnesium per day.
The content of potassium and magnesium in bananas can help us control blood pressure. Especially if accompanied by a diet low in sodium or salt.
Apart from helping to stabilize hypertension, bananas are also beneficial for digestion, maintaining blood sugar levels, and helping to lose weight. Moreover, bananas also contain antioxidants which are useful to prevent heart problems and degenerative diseases.
2. Avocado
Avocado is one of the fruits to reduce high blood pressure. This fruit, which has been widely consumed in the form of juice or salad, contains micronutrients that are good for stabilizing hypertension. About 100 grams of avocado contains 485 mg of potassium and 29 mg of magnesium.
Fruit with healthy fat content also helps maintain heart health. Regular consumption of avocados can increase good HDL cholesterol and reduce bad LDL cholesterol. So, it can reduce the risk of atherosclerosis or plaque buildup in blood vessels.
Avocados also contain antioxidants such as lutein, alpha carotene, and beta carotene. These three antioxidants are able to prevent oxidative damage caused by free radicals. So, the risk of chronic disease can decrease.
3. Melon and Watermelon
Based on research that looked at the relationship between melon consumption and changes in blood pressure, data obtained that there was a decrease in systolic and diastolic pressure, although not significant. That’s why melon is considered one of the fruits to reduce high blood pressure.
Apart from using melons, other studies have also used watermelons to determine their effect on blood pressure lowering therapy. Research shows a significant decrease in blood pressure after people with hypertension consume it. This may be due to the water and potassium content in watermelon.
4. Oranges
Based on research conducted, consuming commercial orange juice regularly as much as 500 ml/day can lower blood pressure. This happens because the orange juice concentrate contains more flavonoids compared to natural orange juice.
Unfortunately it has not been explained whether there is added sugar in the commercial orange juice. So, it may not be suitable for those who have diabetes or are limiting their excessive sugar intake.
Despite the possibly high sugar content in commercial orange juice, the potassium, magnesium, and flavonoids can help lower blood pressure. Especially when accompanied by exercise.
If possible, consume fresh oranges (not juiced) as one of the fruits to reduce high blood pressure.
5. Pomegranate
Pomegranate has the potential to be one of the fruits to reduce high blood pressure. Research shows that consuming pomegranate juice can reduce blood pressure both systolic and diastolic. However, the decrease in systolic pressure is more stable than diastolic.
Apart from lowering blood pressure, pomegranates also have other health benefits. Some of them are sources of antioxidants and vitamin C. Consuming pomegranate regularly either in the form of fruit or juice will make the body not get sick easily.
6. Apricots
The apricot fruit used to help lower blood pressure is the dried version. dried apricot contains much greater potassium when compared to bananas and other types of fruit.
Half a cup (about 95 grams) of dried apricots contains 1.101 mg of potassium. So, it can be used as an alternative snack as long as it’s not excessive. Because dry fruit generally contains higher sugar and is not suitable for diabetics.
It should be remembered that only eating fruit will not make us free from hypertension. Because there are other things that must also be done so that the risk of high blood pressure goes down and the symptoms don’t appear.
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