Fruit lowering blood delicious and healthy & bull; hello healthy

It is recommended that you consume at least 5 servings of fruits and vegetables every day. This helps to meet the intake of vitamins and minerals that your body needs. When you have hypertension or high blood pressure, vitamins and minerals and fiber contained in vegetables and fruits can help lower blood pressure. Especially, fruits that contain calcium, magnesium, and potassium are fruits that are recommended as a lowering of high blood pressure.

So, what are the fruits that must be consumed by people with high blood pressure? The following is a complete list along with how each fruit works to lower high blood pressure.

Fruit that is useful as lowering high blood pressure

The following are some good fruits to help lower high blood pressure:

1. Kiwi

This is one of the fruits that is recommended as the most potent high blood pressure lowering. Why? Because in one kiwi fruit contains 2% calcium, 7% magnesium, and 9% potassium. The three minerals that can help lower your high blood pressure are found in this fruit.

Apart from containing these three minerals, kiwi fruit is also rich in vitamin C which is antioxidant. These antioxidants can help your body fight free radicals and prevent damage to cells in the body.

Even though the taste is a little sour, it turns out that this fruit has very beneficial benefits for you. Then, why don't you include this fruit in the list of fruits that you should consume every day?

2. Bananas

Another fruit that can also help lower your blood pressure is bananas. Well, this is a fruit that is very affordable and easy for you to find.

Surely you are familiar with this fruit as a dessert. One medium banana contains 1% calcium, 8% magnesium, and 12% potassium which you need every day.

In addition to lowering blood pressure, bananas are also able to help reduce levels of stress hormones in the blood. For that, start consuming bananas every day at least 1 fruit as breakfast or your snack.

3. Avocado

Besides being rich in good fats, this fruit is also rich in vitamins and minerals, so this fruit is effective as a high blood pressure-lowering fruit. One and a half avocado fruit can provide 1% calcium, 5% magnesium, and 10% potassium you need.

Apart from being rich in minerals and good fats, avocados also contain carotenoids which can help maintain your heart health.

When peeling an avocado, it's best to peel it carefully. Why? Because it turns out that the content of these good compounds is right under the avocado skin.

4. Berries

Surely you are familiar with strawberries,blueberries, and raspberries not? Well, it turns out that all types of berries are very useful for lowering your high blood pressure.

Berries, especially blueberries, contains flavonoid compounds. This flavonoid compound, according to one study, can prevent high blood pressure (hypertension) and can help lower high blood pressure.

5. Beets

Based on research published by the journal American Heart Association suggests that consumption of beet juice can help lower blood pressure.

Research conducted by Queen Mary University of London, reported by Medical News Today, explains that the nitrate content in beets can increase levels of nitric oxide gas in the blood circulation, thereby helping to maintain heart health.

Other research published by Nutrition Journal 2013 also showed that the systolic blood pressure of participants who drank beet and apple juice decreased after 6 hours, especially in male participants.

The nitrate content in beets is indeed useful for lowering blood pressure. You can eat beets in a variety of ways, for example, make juice, add to your breakfast cereal, roast them with vegetables, make salads, and so on.

6. Pomegranate

Surely you have often heard the name of this fruit lately on television, often referred to as pomegranate. Yes, there are many products that add this fruit as one of its ingredients.

Indeed, it turns out that red pomegranate has many benefits. One of the benefits is as a fruit that lowers high blood pressure. In fact, there have been many studies that prove this.

One of them is research published by Plant Foods for Human Nutrition. This study shows that consumption of more than one glass of pomegranate juice daily for 4 weeks is associated with a decrease in systolic and diastolic blood pressure. The potassium and polyphenol content in this fruit may be what causes this to happen.

7. Tomatoes

For those of you who like tomato juice, there is good news because tomatoes are a fruit that is effective in lowering high blood pressure.

This is evidenced by a study by the Tokyo Medical and Dental University and the Tucson Plant Breeding Institute, with 184 men and 297 women as participants.

All participants were asked to drink fresh tomato juice every day for a year. The result? The blood pressure of 94 participants with hypertension decreased.

The mean systolic blood pressure fell from 141.2 to 137 mmHg, and the mean diastolic number decreased from 83.3 to 80.9 mmHg.

Although it is not stated exactly what content in tomatoes can lower blood pressure, it is possible that the antioxidants and carotenoids contained in tomatoes play an important role.

Reporting from Healthline, tomatoes contain lycopene, a type of carotenoid. In a study contained inFronters in Pharmacology, lycopene can decrease systolic pressure in people with high blood pressure.

8. Oranges

The content contained in citrus fruits is also useful for lowering your blood pressure. A study conducted by the Cleveland Clinic research team proves this.

A total of 25 participants with heart disease followed this study and were asked to drink citrus-flavored drinks with vitamin C. Their blood pressure decreased slightly.

Two weeks later, they drank orange juice without added vitamin C, and their blood pressure dropped further. Two weeks later, the orange juice was given additional vitamins C and E. At the end of the study, most of the participants had normal blood pressure.

The mean reduction in systolic blood pressure from this study was 6.9%, while the diastolic blood pressure decreased by 3.5%. Although this figure is small, this decrease includes an effect on people with hypertension.

However, more research needs to be done to prove the effect of oranges on lowering blood pressure.

9. Watermelon

Watermelon is another fruit that you can use to lower high blood pressure. Several studies have shown that the L-citrulline and L-arginine content in watermelon plays a role in lowering blood pressure.

According to a study found onAmerican Journal of Hypertension, the citrulline content in watermelon can reduce the systolic and diastolic numbers in people with hypertension.

This decrease is more clearly seen in patients with high blood pressure in the ankle (ankle blood pressure) and upper arm (brachial blood pressure), especially in overweight patients aged 50 years and over.

10. Pineapple

Another fruit that you can consume to lower blood pressure is pineapple. This fruit that is synonymous with sour taste is rich in potassium, a mineral that is beneficial for people with hypertension.

The high potassium content in this fruit can help dilate blood vessels, so that blood flow will be smoother and the risk of narrowing of blood vessels decreases.

Plus, pineapple can also help treat heart disease and other blood vessels, such as atherosclerosis.

11. Pear

Pears are also a fruit that is rich in potassium and other antioxidants. The potassium content in pears is about 190 mg.

In addition, this fruit also does not contain sodium and fat, so that your risk of experiencing high blood pressure is reduced.

Long-term consumption of pears also helps you lose weight, maintains excess muscle contraction, controls heart rate, and accelerates the body's metabolic processes.

12. Melon

This fruit with a distinctive sweet taste is not only delicious and refreshing, but also useful for lowering your blood pressure.

Similar to some of the fruits mentioned above, melons contain high potassium, which is as much as 12% of your daily requirement.

In addition to its high potassium content, melon is also a fruit that is low in sodium, which makes this fruit a good high blood pressure lowering fruit.

Not only can it lower blood pressure, this fruit can also improve sugar levels, prevent the risk of dehydration, improve the immune system with its vitamin C content, and facilitate digestion because it is rich in fiber.

Other fruits that also contain potassium to lower blood pressure are: