One-third of all Americans have high blood pressure, according to the National Heart Blood and Lung Institute. A high blood pressure is a systolic number of 140 or greater and a diastolic number of 90 or greater. However, lifestyle and dietary choices can lower a person's blood pressure. Magnesium and potassium found in fruits have been shown to improve blood pressure.
Oranges
A diet high in natural sources of potassium can help control blood pressure, says the American Heart Association. Most adults need 4,700mg of potassium a day. Oranges and orange juice contain potassium.
One medium orange has 320mg of potassium and 1 cup of orange juice has 450mg of potassium, according to "Krause's Food, Nutrition and Diet Therapy." People should discuss potassium supplementation with their doctor before increasing intake. Certain diseases, such as kidney disease, may require a potassium restriction.
Bananas
Magnesium is a mineral known to help regulate blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. People with diets high in magnesium have lower blood pressures. Bananas are a source of both potassium and magnesium.
One medium banana has 450mg of potassium and 30mg of magnesium. Adult men need approximately 420mg of magnesium a day and adult women need approximately 320mg, according to the Office of Dietary Supplements.
Prunes
Prunes are also a source of magnesium and potassium. One prune contains 70mg of potassium and 4mg of magnesium, according to the U.S. Department of Agriculture's Nutrient Database. Prunes can be eaten as a snack or stewed and served with breakfast.
Raisins
A 1/2 cup serving of raisins contains 500mg of potassium and 23mg of magnesium. Raisins can be enjoyed as a snack or added to a salad or hot cereal.
Melons
Fresh fruit is also low in sodium. Too much salt and sodium in the diet causes fluid retention and increases blood pressure. Eating more fresh foods, like fruit, can help decrease blood pressure.
Melons, including cantaloupe and honeydew, are naturally low in sodium and contain high amounts of potassium. One cup of diced cantaloupe has 400mg of potassium and 1 cup of diced honeydew melon has 390mg of potassium.
Avocado
The subtle flavor of the avocado can be added to a sandwich or salad or it can be made into guacamole and eaten with a quesadilla or fajita. Avocados contain high amounts of both magnesium and potassium. One cup of sliced avocado contains 700mg of potassium and 42mg of magnesium.
References
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, M.S., R.D., C.D.E., Sylvia Escott-Stump. M.A. R.D.; 1996
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- National Heart Blood and Lung Institute: High Blood Pressure, Blood Pressure Readings
- USDA Nutrient Database
