High blood pressure, or hypertension, increases the risk for stroke, kidney failure and cardiovascular disease. It is often referred to as the silent killer because it often has no symptoms. Research indicates that incorporating certain fruits and vegetables into your daily diet may help lower blood pressure in the body.
Beets
Eating beets may improve blood pressure, according to a study conducted by scientists from Barts and London Medical School and Queen Mary University of London. Researchers randomly assigned healthy adults nitrate capsules, 250 ml of beetroot juice or 250 ml of water. At the end of the study, which was reported in the June 2010 issue of the journal "Hypertension," scientists found that the nitrate capsule and beetroot juice groups had experienced a decrease in blood pressure compared to the water group.
Spinach
Folate, a water-soluble B vitamin found in spinach, broccoli and collard greens, might lower blood pressure. Researchers from Policlinico di Modena in Italy explored the effects of folate on blood pressure in postmenopausal women. Participants received 15 mg of folate or a placebo for three weeks. Scientists reported in the October 2009 "European Journal of Clinical Nutrition" that the folate group experienced significant reductions in blood pressure compared to the placebo group.
Citrus Fruits
In research reported in the April 2005 issue of "Hypertension," scientists from St. George's Medical School in London examined the effects of potassium citrate, which is found in bananas and citrus fruits, and of potassium chloride, which is taken in supplement form, on blood pressure levels in men and women with stage 1 hypertension. They discovered that both forms of potassium were effective in lowering blood pressure for patients with stage 1 hypertension.
Bananas
In findings reported in the December 2009 issue of the journal "Nutrition, Metabolism and Cardiovascular Diseases," researchers investigated the impact of magnesium supplementation on overweight adults. They discovered that subjects with systolic blood pressure readings greater than 140 and diastolic between 90 and 99 consuming 300 mg of magnesium for 12 weeks experienced decreases in blood pressure compared to a placebo. Magnesium-rich fruits include bananas, apples, grapefruit and pears.
References
- "Hypertension"; Inorganic Nitrate Supplementation Lowers Blood Pressure in Humans. Role for Nitrite-Derived NO; V. Kapil, et al.; June 2010
- "European Journal of Clinical Nutrition"; High-dose Short-term Folate Administration Modifies Ambulatory Blood Pressure in Postmenopausal Women. A Placebo Controlled Study; A. Cagnacci, et al.; October 2009
- The Harvard Medical School Family Health Guide: Potassium Lowers Blood Pressure
- "Nutrition, Metabolism and Cardiovascular Diseases"; Effects of Oral Magnesium Supplementation on Insulin Sensitivity and Blood Pressure in Normo-Magnesemic Nondiabetic Overweight Korean Adults; S. Lee, et al.; April 2009
