Heart disease is the number one killer of both men and women in the United States. High blood pressure, which is a reading of 140/90 or higher, is a risk factor for heart disease and increases a person's risk of stroke and kidney disease. Both lifestyle and diet play a role in controlling blood pressure. Fruits high in potassium, magnesium and fiber may help lower blood pressure.
Apricots
One cup of dried apricots contains 9g of fiber, 42mg of magnesium and 1,511mg of potassium. The American Heart Association recommends healthy people consume 4,700mg of natural potassium a day to improve blood pressure. Potassium in food decreases the affect of sodium on blood pressure. High intakes of sodium causes fluid retention leading to increased blood volume and an increase in blood pressure.
Banana
One medium banana contains 3.1g of fiber, 32mg of magnesium and 422mg of potassium. Most Americans do not eat enough magnesium-rich foods. Magnesium plays a role in regulating normal blood pressure and diets high in magnesium have been shown to reduce blood pressure.
Orange
One medium orange contains 3.1g of fiber, 13mg of magnesium and 237mg of potassium. The American Heart Association says a healthy diet that includes sources of dietary fiber also helps lower blood pressure. People need between 21 and 38g of fiber a day depending on age and sex.
Calcium-Fortified Orange Juice
One cup of calcium-fortified orange juice contains 500mg of calcium, 27mg of magnesium and 447mg of potassium. In addition to promoting healthy strong bones, calcium also regulates blood pressure and adequate intakes of calcium have been shown to decrease blood pressure. A 2006 meta-analysis study published in the "Journal of Human Hypertension" concluded that 1,200mg of calcium a day decreased blood pressure by one to two points. Calcium-fortified orange juice is a healthy alternative to dairy as a source of calcium.
Prunes
Prunes also contain significant amounts of both potassium, magnesium and fiber. A 1/2 cup serving of dried pitted prunes contains 6g of fiber, 36mg of magnesium and 637mg of potassium. It is recommended that people consult a physician before increasing potassium intake. Some illnesses, such as kidney disease, require a potassium-restricted diet.
Melon
Cantaloupe and honeydew melon are considered high potassium foods. A 1/2 cup serving of cubed melon contains 1.4g of fiber, 19mg of magnesium and 427mg of potassium.
References
- American Heart Association: Healthy Diet Goals
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- NHLBI: Understanding High Blood Pressure
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
- USDA Nutrient Database
