Which Fruits Should I Eat to Lower Blood Pressure?

Which Fruits Should I Eat to Lower Blood Pressure?

Photo Credit melon image by Maria Brzostowska from Fotolia.com

Blood pressure is the measurement of the force of blood against the wall of the arteries. People who have high blood pressure, which is a measurement of 140/90 or greater, have an increased risk of heart attack, stroke and kidney disease. Healthy lifestyle habits and a diet that includes fruits high in potassium, magnesium and fiber can decrease high blood pressure.

 

Melon

One cup of cubed cantaloupe contains 1.4g of fiber, 19mg of magnesium and 427mg of potassium and one cup of cubed honeydew melon contains 1.4g of fiber, 17mg of magnesium and 388mg of potassium. The American Heart Association recommends healthy people consume 4,700mg of potassium a day to help lower blood pressure. High intake of potassium counterbalances the affects of sodium on blood pressure

Calcium-Fortified Orange Juice

One cup of calcium-fortified orange juice contains 500mg of calcium, 27mg of magnesium and 443mg of potassium. Calcium also helps regulate blood pressure by influencing the expansion and contraction of blood vessels. Consuming 1,200mg of calcium a day can decrease blood pressure by one to two points, according to a 2006 meta-analysis review study published in the "Journal of Human Hypertension." Calcium-fortified orange juice is a healthy alternative to dairy foods.

Prunes

A 1/2 cup serving of pitted and dried prunes contains 6.2g of fiber, 36mg of magnesium and 637mg of potassium. The American Heart Association says a healthy diet that includes good sources of dietary fiber can help lower blood pressure. Fiber needs vary from 21g to 38g a day depending on age and sex. In addition to being high in potassium, prunes are also a significant source of dietary fiber.

Banana

One medium banana contains 3.1g of fiber, 32mg of magnesium and 422mg of potassium. Magnesium intake is inadequate in the United States, according to the Office of Dietary Supplements. Adult men need 420mg a day and adult women need 320mg. Magnesium promotes normal blood pressure and people who have high intakes of magnesium-rich foods tend to have lower blood pressure. Eating magnesium-rich fruits, like bananas, can help lower blood pressure.

Raisins

Raisins are another good fruit choice for lowering blood pressure. A 1/2 cup serving of unpacked raisins contains 2.7g of fiber, 23mg of magnesium and 543mg of potassium.

http://www.livestrong.com/