Best fruit to lower blood pressure
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Summary
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Some studies suggest that berry fruits and pomegranate juice effectively reduce blood pressure, while other studies indicate that increased fruit intake in general, especially raw fruit, may also contribute to lower blood pressure.
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Best Fruits to Lower Blood Pressure
Blueberries and Cranberries: Limited Impact on Blood Pressure
Blueberries and cranberries have been extensively studied for their potential effects on blood pressure. A systematic review and meta-analysis of randomized clinical trials (RCTs) found that while these berries are rich in bioactive compounds, their supplementation did not result in significant reductions in systolic blood pressure (SBP) or diastolic blood pressure (DBP) in patients with cardiometabolic diseases. The pooled results showed a non-significant reduction of -0.81 mm Hg for SBP and -0.15 mm Hg for DBP, indicating a neutral effect on blood pressure levels.
Pomegranate: Promising Results for Blood Pressure Reduction
Pomegranate, particularly its juice, has shown promising results in reducing blood pressure. Studies have demonstrated that pomegranate juice can lower both SBP and DBP through its antioxidant and anti-atherosclerotic properties. These effects are attributed to the polyphenols and other bioactive compounds present in the fruit, which improve cardiovascular health by enhancing endothelial function and reducing oxidative stress.
General Fruit and Vegetable Consumption: Long-Term Benefits
Long-term consumption of fruits and vegetables has been associated with a reduced risk of developing hypertension. A study involving three large cohort studies found that individuals who consumed at least four servings of whole fruits per day had a lower risk of developing hypertension compared to those who consumed fewer servings. Specific fruits like apples, raisins, and broccoli were particularly effective in lowering hypertension risk.
Dragon Fruit: Effective in Short-Term Blood Pressure Reduction
Dragon fruit juice has been found to significantly reduce blood pressure in elderly individuals with hypertension. Studies have shown that consuming 100 grams of dragon fruit juice twice daily can lead to a substantial decrease in both SBP and DBP over a short period, with reductions ranging from 6.98 to 29.93 mm Hg.
Potassium-Rich Fruits: Mixed Results
While potassium-rich fruits and vegetables are often recommended for lowering blood pressure, a randomized controlled trial found no significant impact on blood pressure or vascular function from increased potassium intake through diet or supplements. This suggests that simply increasing potassium intake may not be sufficient to achieve blood pressure reduction in individuals with early hypertension.
Raw Fruit vs. Fruit Juice: Raw Fruit More Beneficial
The INTERMAP study highlighted that higher intake of raw fruits, but not fruit juice, is associated with modest reductions in blood pressure. Raw fruit intake was inversely related to SBP, although the associations were not statistically significant after adjusting for dietary and lifestyle factors. This suggests that raw fruits may be more beneficial for blood pressure management compared to fruit juices .
Conclusion
In summary, while certain fruits like pomegranate and dragon fruit show promising results in lowering blood pressure, the overall impact of fruit consumption on blood pressure varies. Long-term consumption of whole fruits, particularly raw fruits, appears to be more beneficial than fruit juices. However, more high-quality studies are needed to firmly establish the clinical efficacy of specific fruits in blood pressure management.
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