High blood pressure is a prominent health concern in the United States. According to the Harvard School of Public Health, fruits and vegetables can effectively lower blood pressure. In a 1997 issue of the New England Journal of Medicine, researchers Appel, Moore, Obarzanek and others confirmed the assertion that a diet rich in fruits and vegetables can lower blood pressure, among other benefits. You should always consult a physician before initiating any dietary changes.
High-Potassium Fruits and Vegetables
The Diabetes Resource of Long Island asserts that fruits and vegetables rich in potassium can both reduce blood pressure directly as well as by abating the influence of salt on blood pressure. Between 90 percent and 99 percent of men and women do not ingest adequate amounts of potassium. Fruits and vegetables high in potassium include spinach, mushrooms, cantaloupe, oranges, Brussels sprouts, grapefruits, bananas and potatoes.
Lycopene and Quercetin in Red Fruit
Disabled World maintains that certain red fruits can help control blood pressure, among other benefits. The red in tomatoes, for example, is due to the phytochemical lycopene. The U.S Department of Agriculture reports that an eight-week clinical trial of regular tomato consumption resulted in a significant drop in both systolic and diastolic blood pressure in individuals with mild to moderate hypertension. Alternately, quercetin, an antioxidant found in foods such as apples and berries, has been shown to reduce blood pressure levels in hypertensive subjects, according to the Journal of Nutrition. Regularly supplementing your diet with red fruits that contain these compounds can help lower blood pressure levels effectively and naturally. Disabled world recommends eating fruits such as cranberries, beets, cherries, blood oranges and raspberries to lower blood pressure.
Magnesium-Rich Vegetables
Dark green leafy vegetables contain essential vitamins and minerals--specifically magnesium, according to the National Institutes of Health Office of Dietary Supplements. Magnesium is a vital element for both lowering blood pressure as well as overall health, as it is needed for more than 300 biochemical reactions. Additionally, magnesium helps in preventing and managing hypertension and cardiovascular disease while promoting normal blood pressure and regulating blood sugar levels. According to the RedOrbit website, spinach, broccoli, kale and collard greens provide high levels of magnesium, essential in lowering blood pressure.
References
- The Diabetes Resource Coalition of Long Island: Fruits and Vegetables: Chronic Disease Fighters
- The Harvard School of Public Health: The Nutrition Source; Vegetables and Fruits: Get Plenty Every Day
- Disabled World: Colorwheel of Fruits and Vegetables
- U.S Department of Agriculture: About Tomatoes and Lycopene
- The Journal of Nutrition: Quercetin Reduces Blood Pressure in Hypertensive Subjects
