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:
- Dried Apricots
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
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 lower 1.
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 mmHg 2.
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?
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 mmHg 3.
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 group 4.
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
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 mmHg 5. Additional research of eight studies showed systolic blood pressure was reduced 4.96 mmHg and diastolic by 2.01 mmHg after pomegranate juice consumption 6.
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
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 mmHg 7.
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 mmHg 8.
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
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 pressure 9.
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 established 10.
Potassium helps lower the effect of sodium. The more potassium consumed, the more sodium your body will lose through urine 11. 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
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 mmHg 12.
In another recent study, 48 postmenopausal women were given blueberry supplementation for eight weeks. Their systolic blood pressure lowered 7 mmHg and diastolic 5 mmHg 13.
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
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 weeks 14. 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 everyday 15.
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 mmHg 16.
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 higher 17.
In addition, potassium can help your blood vessel walls to relax. A more relaxed blood vessel will help keep blood pressure lower 18.
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
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 mmHg 19.
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 lower 20. 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
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 lower 21.
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 management 21.
Research of 34 different trials involving 2,028 participants, found that both systolic and diastolic blood pressure was lowered with magnesium 22.
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
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 relaxed 23.
One study showed how people with low calcium intake had high blood pressure 24.
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
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:
- National Center for Biotechnology Information: The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure
- National Center for Biotechnology Information: Kiwifruit decreases blood pressure and whole-blood platelet aggregation in male smokers
- National Center for Biotechnology Information: Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects: A Randomized Controlled Study
- National Center for Biotechnology Information: Can guava fruit intake decrease blood pressure and blood lipids?
- National Center for Biotechnology Information: Effects of pomegranate juice supplementation on pulse wave velocity and blood pressure in healthy young and middle-aged men and women
- National Center for Biotechnology Information: Effects of pomegranate juice on blood pressure
- Oxford Academic: Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension
- National Center for Biotechnology Information: Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study
- National Center for Biotechnology Information: Effect of a Moderate Fat Diet With and Without Avocados
- National Center for Biotechnology Information: How Does potassium supplementation lower blood pressure?
- The American Heart Association: How Potassium Can Help Control High Blood Pressure
- Oxford Academy: Circulating Anthocyanin Metabolites Mediate Vascular Benefits of Blueberries
- National Center for Biotechnology Information: Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal woman with pre- and stage 1-hypertension
- National Center for Biotechnology Information: Cranberry juice consumption lowers markers of cardio metabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults
- National Center for Biotechnology Information: Impact of Cranberries on Gut Microbiota and Cardiometabolic Health
- National Center for Biotechnology Information: Effect of increased potassium intake on cardiovascular risk factors and disease
- National Center for Biotechnology Information: Why Your Mother Was Right: How Potassium Intake Reduces Blood Pressure
- National Center for Biotechnology Information: Role of potassium in regulating blood flow and blood pressure
- John Hopkins Medicine: Big Doses of Vitamin C May Lower Blood Pressure
- Oregon State University: High Blood Pressure
- National Center for Biotechnology Information: Magnesium and hypertension
- Journal Hypertension: Effects of Magnesium Supplementation on Blood Pressure
- Harvard Health: Key minerals to help control blood pressure
- National Center for Biotechnology Information: Daily calcium intake and its relation to blood pressure, blood lipids, and oxidative stress biomarkers in hypertensive and normotensive subjects