Fruits That Lower Your Blood Pressure

You have to consume food anyway, so why not eat fruits that may help you lower your blood pressure? In addition, many of them are affordable, taste great and available in most of your local markets. What are the fruits that lower your blood pressure?

The following are fruits that lower your blood pressure:

Kiwi
Guava
Pomegranate
Watermelon
Avocado
Blueberry
Cranberry
Dried Apricots
Cantaloupe
Banana
Oranges

The fruits I included have been proven in scientific studies to lower blood pressure or their contents have. One of these fruits was proved to lower BP by 15 mmHg and another 18 mmHg! That is a drastic reduction and they’re fruits you likely didn’t know helped blood pressure. I’ll let you know which ones and why each of them is beneficial.

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Fruits That Lower Your Blood Pressure

1. Kiwi

This fruit is kind of ugly on the outside and most people walk right by it in the supermarket. I used to do the same, but not anymore. By the way, when you cut it open, it’s actually pretty on the inside.

In a recent study, a group of people were given three small kiwis everyday and another group one apple. After eight weeks, blood pressure dropped for both groups, but the kiwi group had a larger reduction. Their systolic lowered 3.6 mmHg more than the apple group and diastolic by 1.9 mmHg lower¹.

In a second study, male smokers aged 45-75 years-old, were given three kiwis per day for eight weeks. Their systolic pressure reduced 10 mmHg and diastolic 9 mmHg².

One reason why kiwi is so effective at reducing blood pressure is that it contains almost twice as much vitamin C as an orange. If you’re lucky enough to find a golden kiwi, it has even more vitamin C than the green ones. It’s also loaded with potassium, which is beneficial for BP.

You may want to check out a BP supplement which features vitamin C, folate and B6 as its main ingredients, you can check it out in on their informational page, Blood Pressure Optimizer. Always check with your physician before taking any supplements.

1 cup of kiwi contains:

Vitamin E – 13% of the RDI
Vitamin C – 273% of the RDI
Vitamin K – 89% of the RDI
Folate – 11% of the RDI
Potassium – 552 mg
Fiber – 2.1 grams

I wrote a whole article on kiwi and how it’s good for blood pressure. You check it out here, Is Kiwi Good For High Blood Pressure?

2. Guava

I never knew much about this fruit until I read about how it was one of the main ingredients in a blood pressure lowering smoothie. In one study two groups were given guava for 6 weeks. One group consumed guava with the peel and one group without the peel. The group with the peel lowered systolic 12 mmHg and diastolic 8 mmHg. The group without the peel lowered systolic 18 mmHg and diastolic 7 mmHg³.

Another study included 145 people. Half were given guava daily and the other half did not consume any. After four weeks, the group who consumed guava reduced systolic 7.5 mmHg and diastolic 8.5 mmHg more than the non guava group⁴.

Guava is packed with a lot of potassium and also contains magnesium, vitamin C and antioxidants. All these ingredients have been shown to be beneficial for blood pressure. 1 cup of guava fruit contains the following:

Vitamin C – 628% of the RDI
Vitamin A – 21% of the RDI
Folate – 20% of the RDI
Potassium – 688 mg
Fiber – 36% of the RDI

3. Pomegranate

This red, ruby fruit has so many health benefits including blood pressure. FYI, only the insides are edible. In this first study, 51 people drank a glass of pomegranate juice for four weeks. Their systolic pressure dropped 3.14 mmHg and diastolic 2.33 mmHg⁵. Additional research of eight studies showed systolic blood pressure was reduced 4.96 mmHg and diastolic by 2.01 mmHg after pomegranate juice consumption⁶.

Pomegranate helps lower blood pressure because it’s loaded with antioxidants. It has 3 times as many antioxidants as green tea or red wine. 1 cup of pomegranate contains the following:

Protein – 3 grams
Folate – 16% of the RDI
Fiber – 7 grams
Potassium – 12% of the RDI
Vitamin K – 36% of the RDI
Vitamin C – 30% of the RDI

4. Watermelon

There’s a good chance most people have not heard they’re beneficial for blood pressure. Did you know watermelons are 92% water? This small study included 14 people with high blood pressure. They supplemented with a watermelon extract for six weeks. Their blood pressure showed significant reductions. Systolic was reduced by 15.1 mmHg and diastolic by 7.6 mmHg⁷.

This next study examined the effects of watermelon supplementation on aortic blood pressure. Aortic blood pressure is measured at the root of the aorta, the main artery that carries blood away from the heart. After six weeks of supplementation, aortic BP was lowered by 7 mmHg and brachial pulse pressure was lowered by 8 mmHg⁸.

Watermelon is loaded with vitamin C, vitamin A and a powerful antioxidant called lycopene. Lycopene is what gives it its awesome color. 1 cup of watermelon contains the following:

Vitamin C – 21% of the RDI
Potassium – 173 mg
Magnesium – 15.4 mg
Vitamin A – 18% of the RDI

5. Avocado

Some people don’t know it’s actually a fruit. It’s mostly known for its healthy fat and increasing the good cholesterol. In addition, avocado can help lower blood pressure. In one study, 2 groups were given a moderate fat diet. One of the groups consumed avocado, and the other didn’t. The avocado group reduced both systolic and diastolic blood pressure⁹.

Avocado can help reduce blood pressure because they contain a lot of potassium, almost twice as much as a banana. Did you know a banana is not in the top 10 food list for the most potassium? Potassium’s role in the regulation of blood pressure is well established¹⁰.

Potassium helps lower the effect of sodium. The more potassium consumed, the more sodium your body will lose through urine¹¹. This keeps the water retention low. 1 cup of avocado contains the following:

Potassium – 727 mg
Magnesium – 43.5 mg
Folate – 30% of the RDI
Vitamin K – 39% of the RDI
Vitamin C – 25% of the RDI
Fiber – 40% of the RDI

6. Blueberry

When I was young, I didn’t like the taste of blueberries much. Some pre-made yogurts I would buy contained blueberries and I would pick them out. Now that I know how beneficial they are for me, I crave and eat them every day.

In a 2019 study, people who were given about 1 cup of blueberries every day for a month lowered systolic and diastolic pressure by an average of 5 mmHg¹².

In another recent study, 48 postmenopausal women were given blueberry supplementation for eight weeks. Their systolic blood pressure lowered 7 mmHg and diastolic 5 mmHg¹³.

Blueberries are effective because of their high levels of anthocyanin. While all berries have them, blueberries have one of the highest. Blueberries have been shown to increase antioxidant levels. 1 cup of blueberries contains:

Vitamin K – 36% of the RDI
Vitamin C – 24% of the RDI
Manganese – 25% of the RDI
Fiber – 14% of the RDI

7. Cranberry

Most people consume this beneficial berry by drinking its juice. Cranberries have a sour taste, so the juice is typically mixed with other juices and sweetened. They have been shown to decrease several cardiovascular risks including diastolic and systolic bp.

In one study, diastolic was lowered by 2.4 mmHg after participants were given cranberry juice everyday for 8 weeks¹⁴. After an eight week study, participants lowered diastolic BP 4.7 mmHg after supplementing with cranberries. In another study, systolic was lowered by 3 mmHg after obese men were given cranberry juice everyday¹⁵.

Related to the blueberry, cranberries are also rich in antioxidants, vitamins and fiber. 1 cup contains the following:

Vitamin C – 24% of the RDI
Manganese – 20% of the RDI
Fiber – 20% of the RDI

8. Dried Apricots

Dried apricots have much more nutritional value than the original undried form. Drying the fruit concentrates the nutrients and extends the shelf life of the food. One thing to look out for when purchasing dried fruits is the added sugar on the food label. Some manufacturers like adding additional sugar to dried fruits to improve the taste. Only buy the ones with the natural sugar without any extra added.

Dried apricots may help lower blood pressure because of the high potassium content. It has more potassium than any other fruit in this article. It’s difficult obtaining the daily recommended amount of 4,700 mg of potassium. One cup of dried apricots contains a whopping 1,511 mg.

Increased potassium intake has been shown in numerous studies how it helps lower blood pressure. In one study the participants consumed between 1,600 and 2,200 mg of potassium per day. Their systolic pressure was reduced by 7.15 mmHg¹⁶.

How does increased potassium help lower blood pressure? Increased potassium helps reduce excess sodium and fluids in the body. The preferred potassium to sodium ratio is 4:1. Most American diets have the opposite. Many people consume the same amount of sodium and potassium. For some, their sodium content is higher¹⁷.

In addition, potassium can help your blood vessel walls to relax. A more relaxed blood vessel will help keep blood pressure lower¹⁸.

Dried apricots also contain a higher amount of magnesium and calcium both effective for blood pressure control. 1 cup of dried apricots contains the following:

Potassium – 1,511 mg
Vitamin A – 94% of the RDI
Vitamin E – 28% of the RDI
Niacin – 17% of the RDI
Fiber – 38% of the RDI
Magnesium – 10% of the RDI

9. Cantaloupe

The next time you’re buying a melon, you might want to choose a cantaloupe to help lower your blood pressure. Why may it help with your BP? To start, it’s extremely high in vitamin C. In a study published by John Hopkin’s University School of Medicine, they reviewed 29 clinical trials involving vitamin C and blood pressure. They found people who consumed 500 mg a day lowered blood pressure by 3.84 mmHg. In addition, those with hypertension lowered their pressure by 5 mmHg¹⁹.

Oregon State University reported the antioxidant levels in vitamin C can help protect the blood vessels and increase nitric oxide. This helps relax the blood vessel walls and keeps blood pressure levels lower²⁰. They also reported an inverse relationship between a higher vitamin C in the body and lower blood pressure.

Cantaloupe also has a good amount of potassium content which can manage blood pressure levels. In addition to potassium and vitamin C, cantaloupe also contains vitamin A. 1 cup contains the following:

Vitamin C – 108% of the RDI
Vitamin A – 120% of the RDI
Potassium – 473 mg
Folate – 9% of the RDI

10. Banana

I eat a banana almost everyday, why? Besides being completely affordable and available in almost every food store in the United States, it benefits my health and blood pressure. In addition to its potassium, it also contains a ton of vitamin C and magnesium.

A combination of all three can help benefit BP. I’ve discussed how potassium and vitamin C benefits your BP, but how about magnesium? There’s more than one way. The first is how it can help relax your blood vessels and keep them from restricting. This helps keep blood pressure lower²¹.

Research has shown how long-term consumption of magnesium can help regulate both potassium and calcium. Both of these are important and beneficial for blood pressure management²¹.

Research of 34 different trials involving 2,028 participants, found that both systolic and diastolic blood pressure was lowered with magnesium²².

1 cup of bananas contains:

Vitamin C – 33% of the RDI
Vitamin B6 – 41% of the RDI
Folate – 11% of the RDI
Magnesium – 15% of the RDI
Potassium – 806 mg
Manganese – 30% of the RDI
Fiber – 23% of the RDI

11. Oranges

With cantaloupes, I explained how vitamin C can benefit blood pressure. While they have 108% of the RDI, oranges contain 201%. In addition, they contain 333 mg of potassium and are rich in fiber and calcium.

We already discussed how potassium and vitamin C can lower blood pressure, how about calcium? Calcium can help control hormones and enzymes needed for most of the body’s functions. In addition, it helps control blood vessels and helps them to remain relaxed²³.

One study showed how people with low calcium intake had high blood pressure²⁴.

Oranges contain the following nutrients in 1 cup:

Vitamin C – 201% of the RDI
Calcium – 12% of the RDI
Folate – 13% of the RDI
Potassium – 10% of the RDI
Fiber – 31% of the RDI

Conclusion

While all fruits are beneficial for your health, the ones listed above are the most helpful for your blood pressure. Based on their nutrients and the scientific studies listed above, you may want to start discussing them with your physician.

If you found this Blood Pressure topic interesting check out these related blood pressure articles also found in this same website:

35 Foods To Help Reduce Blood Pressure (Proven By Science)

Best Fruit Juice For High Blood Pressure

Best Vegetable Juice For High Blood Pressure

Vegetables That Lower Your Blood Pressure