High blood pressure is the most common cardiovascular disease and in France, one in three adults are affected (without necessarily knowing it). In addition to drug treatments, a balanced diet is essential to lower blood pressure. Reducing your intake of processed foods high in sodium is a good start, but it’s not enough. Fruits are also essential for reducing blood pressure, thanks to their potassium and magnesium content, and their richness in antioxidants and fiber.
Which fruit to choose to lower blood pressure?
If you want to eat more fruit to help lower your blood pressure, what is the best fruit to choose? “Blueberries” answers Emily Lachtrupp, dietician in Vermont (United States).
“These berries come out on top because they’re a great source of fiber and packed with antioxidants. One cup of blueberries contains 4 grams of fiber, which is more than many popular fruits like bananas, apples, or grapes.”
Blueberries are rich in flavonoids called anthocyanins. This is what gives berries their deep blue pigment. These anthocyanins can promote the production of nitrous oxide, a gas that helps blood vessels relax and stay flexible. Which improves blood circulation and lowers blood pressure.
Additionally, “a study published in the journal Hypertension found that those who consumed 1.6 servings of blueberries (just over 1½ cups) each day had systolic blood pressure 4.1 mm Hg lower on average” adds- she said.
3 other fruits that help fight hypertension
Bananas : They are rich in potassium, an essential mineral that promotes the dilation of blood vessels, allowing blood to flow more freely, thereby reducing blood pressure.
Oranges : they are an excellent source of vitamin C and flavonoids, antioxidants that contribute to cardiovascular health. For its part, vitamin C improves endothelial function (the inner lining of blood vessels), thus promoting vasodilation and reducing blood pressure.
The lawyers : Not only is it a fruit rich in potassium and magnesium, but the monounsaturated fats in avocado can help lower blood pressure by improving blood vessel health and reducing inflammation.
Obviously, for better blood pressure control, in addition to eating fruit, it is recommended to reduce salt intake, maintain a healthy weight, exercise regularly and manage stress.