Watermelon and hypertension
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Watermelon Consumption and Blood Pressure Reduction in Hypertension
Watermelon Juice and Blood Pressure Lowering Effects
Multiple studies have shown that consuming watermelon juice can significantly lower blood pressure in people with hypertension. Systematic reviews and experimental studies consistently report that watermelon juice is effective in reducing both systolic and diastolic blood pressure among hypertensive patients, with some studies noting reductions after just a few days of consumption 1246910. For example, one study found that after consuming watermelon juice, average systolic blood pressure dropped from 146.11 mmHg to 121.66 mmHg, and diastolic from 92.22 mmHg to 83.89 mmHg . Another study observed a decrease from 180/100 mmHg to 140/80 mmHg after seven days of watermelon juice intake .
Meta-Analyses and Systematic Reviews: Evidence from Randomized Controlled Trials
Meta-analyses of randomized controlled trials confirm that watermelon supplementation leads to significant reductions in systolic blood pressure, and in some cases, diastolic blood pressure as well 57. One meta-analysis found that watermelon consumption significantly decreased systolic blood pressure, total cholesterol, and LDL cholesterol, although the effect on diastolic blood pressure was less consistent . Another meta-analysis reported that watermelon supplementation reduced systolic blood pressure by an average of 10.55 mmHg and diastolic by 5.22 mmHg .
Watermelon’s Nutritional Components and Mechanisms
Watermelon is rich in potassium, water, fiber, and amino acids such as L-citrulline and L-arginine, which are believed to contribute to its blood pressure-lowering effects 348. These nutrients help relax blood vessels, improve blood flow, and support cardiovascular health. Watermelon seeds also contain beneficial minerals and phytochemicals that may have antihypertensive properties .
Dose and Duration of Watermelon Consumption
Studies suggest that the blood pressure-lowering effect of watermelon is dose-dependent, with higher amounts leading to greater reductions in both systolic and diastolic blood pressure . For example, consuming 300 grams of watermelon daily for four days resulted in the largest decrease in blood pressure compared to lower doses . Even low doses of watermelon juice (1g L-citrulline/0.5g L-arginine per day) have shown significant effects .
Watermelon for Prehypertension and Blood Pressure Stabilization
Watermelon and melon consumption has also been shown to reduce blood pressure in individuals with prehypertension, helping to prevent progression to full hypertension . In intervention groups, both systolic and diastolic blood pressure decreased, while control groups saw increases .
Conclusion
The collective evidence strongly supports the use of watermelon, particularly in juice form, as a natural and effective way to lower blood pressure in people with hypertension and prehypertension. The antihypertensive effects are attributed to its high content of potassium, water, fiber, and amino acids. Regular consumption of watermelon can be a beneficial addition to non-pharmacological strategies for managing high blood pressure.
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