The best fruits and vegetables to lower blood pressure are high in magnesium, potassium and nitric oxide. Some provide specific blood pressure lowering benefits. Dr. Gary Plotnick, a cardiologist at the University of Maryland Medical Center and professor of medicine, studied the role of fruits and vegetables for healthy blood vessels. "Maybe your mother was right: you should eat a lot of fruits and vegetables," he concluded.
Watermelon
Watermelon contains the amino acid L-citrulline that converts to L-arginine in the body that in turn breaks down to produce nitric oxide that opens and relaxes the blood vessels. Researchers from Florida State University published a pilot study in October 2010 in the American Journal of Hypertension, documenting the antihypertensive effect of watermelon. Consuming 4 to 6 g of the fruit daily for six weeks improved arterial function. The small study showed that eating watermelon leads to vasodilation of the blood vessels and can prevent hypertension.
Celery
Eating four stalks of celery daily is a natural way to lower blood pressure. The vegetable is high in potassium and magnesium, both of which play a role in blood pressure regulation. Advanced Therapy in Hypertension and Vascular Disease by Emile R. Mohler and Dr. Raymond R. Townsend states that celery's antihypertensive effect comes from substances that act much like ACE inhibitors and calcium channel blocker medications prescribed by physicians.
Spinach Leaf
Spinach leaf protein was studied by researchers in China for its ability to reduce blood pressure. The protein extracts pepsin and pepsin-pancreatin digests in spinach were found in mice to have a "potent" effect for blocking a chemical in the body that constricts the blood vessels, known as angiotensin converting enzyme. The protein in spinach that lowers blood pressure was extracted from fresh spinach leaf. The study, "Antihypertensive Properties of Spinach Leaf Protein Digests," can be found online in the Journal of Agricultural and Food Chemistry from March 27, 2004.
Grapes
Grapes could lower blood pressure, found in animal studies, even when a salty diet is consumed. An additional benefit was protection from heart damage when scientists studied the effect of phytochemicals contained in red, green and white grapes. The study, "Grapes May Aid a Bunch of Heart Risk Factors, U-M Animal Study Finds," was published October 2008, showing the fruit might also be beneficial for reducing blood pressure in humans.
References
- UMMC: Before You Eat That Burger Stop and Think
- American Journal of Hypertension: Effects of Watermelon
- Advanced Therapy in Hypertension and Vascular Disease: Antihypertensive Effect of Celery
- Journal of Agricultural and Food Chemistry: Antihypertensive Effect of Spinach Leaf Protein Digests
- University of Michigan: Grapes May Aid Heart Risk Factors
