Fruits and Vegetables that Lower Blood Pressure

High blood pressure is a cause for concern, as it can lead to heart diseases, strokes, kidney failure and cognitive decline. A blood pressure level of 120/80 mmHg, is considered as normal. Anything above or below, is not healthy for the human body. If one is suffering from high blood pressure, then it is imperative to work with your health care provider, to understand the ways it can be controlled or lowered. Most medical practitioners, advice a combination of medications and lifestyle changes to combat high blood pressure. Lifestyle changes include modification in diet and a proper exercise regimen. A diet that is rich in fruits and vegetables can help in lowering blood pressure naturally. There are many fruits and vegetables that lower blood pressure, some of which are listed below.

Fruits that Lower Blood Pressure

Fruits have many essential nutrients, vitamins, minerals and antioxidants. A daily serving of four to five different fruits is recommended by the National Institutes of Health (NIH), to maintain a healthy diet. Fruits are so versatile in taste and flavor, that they can be easily consumed in forms of salads, soups, juices, or even eaten in its natural raw state. Let's take a look at some fruits that help lower blood pressure.

Prunes: Prunes are sweet to taste, and have a sticky, chewy texture. A quarter cupful of prunes contains 316.6 mg of potassium and only 1.7 mg of sodium. Potassium is essential to maintain blood pressure and cardiac function as well as prevent atherosclerosis (clotting of blood in the blood vessels), whereas a low level of sodium can help lower high blood pressure.

Melons: Melons are a rich source of potassium and magnesium, which aids in bringing down the blood pressure. The carotenoids present in the melon, prevent the hardening and narrowing of the walls of arteries and veins, thereby reducing the chances of constricted flow of blood through them. Both, watermelon and muskmelon are fruits that help lower blood pressure.

Avocados: Avocados are high in potassium which helps to maintain the potassium-sodium balance in the body. Since our diet is normally rich in sodium, therefore it is important that we increase the consumption of potassium. It is high in monounsaturated fats which helps to lower LDL cholesterol and increases the level of HDL cholesterol. Avocados also contain a fatty alcohol, known as avocadene which is helpful in lowering high blood pressure. However, avocados are high calorie and high fat food, so they should be eaten in moderation.

Berries: Berries like blueberries, strawberries and raspberries are rich in vitamin C, potassium, fiber and antioxidants. Blueberries contain a compound known as pterostilbene which helps in preventing the build-up of plaque in the arteries.

Banana: In early 1999, BBC News Health reported medical findings that bananas, which are potassium-rich and low in sodium, could play a role in controlling blood pressure. They also mentioned that two bananas a day can help control high blood pressure. One, medium banana usually has 1 mg of sodium and 422 mg of potassium, making it one of the most potent fruits against high blood pressure.

Citrus Fruits: Citrus fruits are full of vitamin C, phytonutrients and bioflavonoids. The phytonutrients and bioflavonoids are anti-inflammatory in nature, and prevent blood clot in the blood vessels. The bioflavonoids, found in the white pith of these fruits, not only help in lowering high blood pressure, but also help control cholesterol. Grapefruit, lime, lemon, tangerine and oranges all belong to the citrus fruit family.

Vegetables that Lower Blood Pressure

According to the Archives of Internal Medicine, a diet high in vegetables not only helps to regulate blood pressure, but also lowers high blood pressure. Four to five servings of raw, leafy and cooked vegetables taken daily is essential to maintain normal blood pressure. To get the best out of vegetables, they should be preferably consumed raw in salads, or they can be steamed, grilled or boiled. Vegetables lose all their flavor and essential nutrients if you overcook them, so make sure that you use a healthy cooking method. Let's find out which vegetables can help lower blood pressure.

Bitter Melon: Bitter melon, also known as bitter gourd, is a good source of amino acid called citrulline. Citrulline is essential to increase the amount of nitric monoxide and vitamin C, which helps to eliminate active oxygen to maintain nitric monoxide longer in the blood vessels. This in turn helps to lower blood pressure.

Celery: Another vegetable that is helpful in lowering blood pressure is celery. Celery contains phthalides, a phytochemical that relaxes the muscle tissue in the arterial walls. This in turn increases blood flow which helps in reducing blood pressure.

Carrots: Carrots are high in beta-carotene and potassium, and help to maintain and regulate normal blood pressure and reduce the risk of heart diseases. Carrots are best eaten raw, or can even be juiced with a few herbs like mint or parsley, to maximize their benefits.

Tomatoes: Tomatoes are a good source of potassium and calcium, and contain many vital vitamins like A, C and E. They contain lycopene, an antioxidant, which is known to help lower high blood pressure. Lycopene prevents LDL (low density lipoprotein) cholesterol from sticking to the walls of the blood vessels, which in turn prevents the heart from raising blood pressure.

Cruciferous Vegetables: Broccoli, cauliflower, bok choy, cabbage and Brussels sprouts are high in glutamic acid, which is the most common amino acid found in vegetable protein. This acid helps to reduce blood pressure and decrease the chances of stroke.

Leafy Greens: Leafy green vegetables like spinach, lettuce, kale, mustard greens, Swiss chard, Chinese cabbage, etc. are high in minerals, vitamins and fiber content and low in calories. They also contain a variety of phytochemicals and antioxidants like beta-carotene and lutein which help to fight plaque build-up in the blood vessels, and help lower blood pressure.

Fresh fruits and vegetables that lower blood pressure naturally should be incorporated in the diet, not only for those suffering from high blood pressure but for all those who seek a happy, healthy life. It is best to consult a medical practitioner to chalk out a suitable diet plan, to ensure maximum benefit from fruits and vegetables.