Watermelons remain a staple at most picnics and barbecues. It’s so refreshing on a hot day, and there doesn’t always seem to be enough for seconds. In addition to hydration, it provides many health benefits. Therefore, you may be wondering, is watermelon juice good for high blood pressure?
Watermelon juice is good for high blood pressure and has been shown in studies to lower blood pressure readings. It’s beneficial because it contains many nutrients beneficial for high blood pressure like Vitamin C, potassium, magnesium, lycopene and L-citrulline.
It’s hard to believe something made up of 92% water can be so effective for blood pressure. This blog post will dive into the details explaining how. In addition, I’ll inform you how much it has been shown to lower it.
BP Tip: You can lower BP naturally by changing how you breathe. There’s a device approved by the FDA and The American Heart Association. It guides your breathing a few minutes a day which has been proven to lower BP. You can check it out in the manufacturer’s website by clicking here.
Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
How Watermelon Juice Benefits High Blood Pressure
The nutrients in watermelon 1 have been shown in studies to help high blood pressure. Each one of them has their own unique way they benefit your readings.
A one cup serving of chopped watermelon provides 21% of the daily recommended amount. This is important because vitamin C can help lower blood pressure in many ways. The antioxidant activity of vitamin C can help prevent damage to the blood vessels caused by oxidative stress 2.
Vitamin C can increase the availability of nitric oxide which helps to open up and relax blood vessels. This allows the blood to flow much easier through the vessels and helps to lower high blood pressure 3.
An article by Oregon State University states higher concentrations of vitamin C in the body is associated with lower blood pressure 2.
A study performed by John Hopkins Medicine examined 29 different clinical trials. They found people who supplemented with 500 mg of vitamin c a day for eight weeks lowered blood pressure. Systolic decreased 4.85 mmHg and diastolic 1.67 mmHg 4.
Your kidneys filter your blood and remove excess water from your body. The kidneys require a healthy balance of potassium and sodium to perform this function efficiently. If your body contains too much sodium or not enough potassium, there’s a greater risk of excess fluid 5.
Excess fluid makes it hard for the heart and places more pressure on the walls of the blood vessels. Obtaining the proper amount of potassium is not easy as the American Heart Association recommends 4,700 mg per day 6.
According to Harvard Health low levels of potassium in the body have been associated with higher blood pressure levels. In addition, potassium has been shown to help relax blood vessels 7.
The recommended levels of potassium and sodium may not be beneficial for you. This is so if you have kidney problems or perform activities where your sweat more than the average person. Always consult with a physician prior to changing your nutritional habits.
Watermelon is the richest food source of L-citrulline, an amino acid that improves nitric oxide production which opens up blood vessels. L-citrulline converts into another amino acid called l-arginine needed for the production of nitric oxide.
When the blood vessels open up, it improves blood circulation and blood pressure. In addition, L-citrulline can benefit cholesterol in the arteries and improve the function of the blood vessel walls.
This powerful antioxidant gives watermelon its red or pink color. Lycopene is known to reduce inflammation and stiff arteries. It has been shown in numerous studies to benefit high blood pressure, vascular disease, stroke and several other cardiovascular disorders 8.
Magnesium contains anti-inflammatory properties that helps prevent blood clotting and keeps your blood vessels relaxed. In addition, it helps regulate calcium and potassium, which are both vital to healthy blood pressure.
A study published in the Journal Hypertension researched 34 past studies involving over 2,000 people 9. They found the following:
- Magnesium supplementation for three months reduced both systolic and diastolic pressure.
- Higher magnesium levels were associated with increased blood flow, a factor related to blood pressure.
- Supplementing with magnesium daily for one month resulted in lower blood pressure.
While real food like watermelon is the best way to obtain these nutrients, it’s not always possible everyday. This is where the Blood Pressure Optimizer can benefit you on those days.
It contains potassium, magnesium, vitamin C, lycopene, l-arginine and seven other nutrients proven in studies beneficial for BP. Check it out by visiting their website here, Blood Pressure Optimizer.
Watermelon Juice For High Blood Pressure
It’s great how the nutrients above, contained in watermelon juice lower blood pressure. Let’s explore the consumption of watermelon itself in studies and find out how it lowered BP.
A study released in 2016 involved 21 men who consumed watermelon extract for six weeks. Their blood pressure reduced from 137.8/79.2 to 126/72.3 by the end of the study 10.
The American Journal Of Hypertension released a study in 2012. Fourteen adults with prehypertension or Stage 1 hypertension were given watermelon extract supplementation for six weeks. Their systolic BP reduced 15.1 mmHg and diastolic 7.6 mmHg 11.
A study released in 2013, involved postmenopausal women who were given watermelon supplementation for six weeks. After six weeks the supplementation was found to reduce stiffening of the arteries and aortic systolic blood pressure 12.
A study published in 2019 involved 33 overweight people. They consumed two cups of watermelon every day for four weeks. People who consumed the watermelon lost weight and reduced both systolic and diastolic blood pressure 13.
Another study involved mice who consumed a diet which included watermelon juice. The mice had less plaque in their arteries, lower cholesterol and weighed less than the mice who didn’t drink the watermelon juice 14.
How To Make Watermelon Juice For High Blood Pressure
Watermelon juice is easy to make. All you have to do is add one cup of cubed watermelon into a high-speed blender. If it’s too thick, simply add water. To battle blood pressure even more, add some spinach leaves or pomegranate juice. Spinach and pomegranate are both shown to benefit blood pressure.
Smoothie Tip: Adding frozen fruit, instead of ice, enhances the flavor and nutrient content. The blender I recommend has a 6 blade, multi-tiered shaft in the center. Check it out on Amazon by clicking right here, Nutri Ninja BL685 with Auto-iQ Technology.
If you don’t want to stock watermelon or risk having it turn bad, Amazon also has organic watermelon powder. You can check them out here, organic watermelon powder.
I wrote an article which included the Top 5 Fruit Juices for high blood pressure. Watermelon made the number two spot. See what the other four fruit juices were by clicking right here, Best Fruit Juice For High Blood Pressure.
Read More Blood Pressure Nutrition Articles In This Same Website!
- Nutritiondata: Watermelon
- Oregon State University: High Blood Pressure
- National Center for Biotechnology Information: Long-term vitamin C treatment increases vascular tetrahydrobiopterin levels and nitric oxide synthase activity
- John Hopkins Medicine: Big Doses of Vitamin C May Lower Blood Pressure
- National Center for Biotechnology Information: Time to Consider Use of the Sodium-to-Potassium Ratio for Practical Sodium Reduction and Potassium Increase
- The American Heart Association: How Potassium Can Help Control High Blood Pressure
- Harvard Health: Potassium Lowers Blood Pressure
- National Center for Biotechnology Information: Lycopene and Vascular Health
- Hypertension: Effects of Magnesium Supplementation on Blood Pressure
- National Center for Biotechnology Information: Watermelon Extract Reduces blood pressure but does not change sympathovagal balance in prehypertensive and hypertensive subjects
- 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 arteriel stiffness and wave reflection amplitude in postmenopausal women
- National Center for Biotechnology Information: Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults
- Purdue University: Watermelon shown to boost heart health, control weight gain in mice