About 1 in every 3 Americans has high blood pressure, according to the Centers for Disease Control and Prevention. High blood pressure is a significant risk factor for life-threatening conditions, including heart disease and stroke. A nutritious diet paired with regular exercise can help you reach and maintain healthy blood pressure levels. Although oranges alone won't likely lower your blood pressure, they may complement a heart-healthy diet. For best results, seek specified guidance from your doctor or dietitian.
Benefits
To manage your blood pressure, the American Heart Association recommends a diet rich in healthy foods, including fruits. One orange provides significant amounts of fiber, which promotes healthy cholesterol levels and appetite control, and 70 mg of the antioxidant vitamin C. Preventing heart disease may require consuming at least 400 mg of vitamin C per day, according to Linus Pauling Institute's analysis of the research. Oranges are also low-glycemic, meaning they have a mild impact on your blood sugar. Low-glycemic foods are also linked with healthy blood pressure levels and overall heart health.
Clinical Evidence
In a study published in "Diabetologia" in 2011, 152 people with Type 2 diabetes being treated with blood sugar-lowering medications were given dietary advice regarding high-fiber and low-glycemic foods, including fruits, for six months. By the study's end, researchers found that participants who consumed the most low-glycemic fruits showed the most significant reductions in blood pressure and heart disease risk.
Serving Suggestions
Choose whole, fresh oranges instead of orange juice and sweetened canned oranges, which contain more sugar and less fiber and have a higher glycemic impact than their whole-food counterparts. For added benefits, choose oranges or other fresh fruit over sugary desserts and other refined foods, such as crackers and pretzels, regularly.
Additional Diet Suggestions
Fruits are only one component of a heart-healthy diet. The AHA also recommends emphasizing vegetables, whole grains, lean protein sources and healthy fats, as well as eating cold-water fish, such as salmon or mackerel, at least twice per week. The oil in cold-water fish contains omega-3 fatty acids -- healthy fats that may help lower inflammation and your heart disease risks. Although you need not eat "perfectly," making nutritious food choices most of the time can help ensure positive blood sugar levels and overall health.
References
- Centers for Disease Control and Prevention: High Blood Pressure
- American Heart Association: Managing Blood Pressure With a Heart-Healthy Diet
- Linus Pauling Institute; Vitamin C; Jane Higdon, Ph.D.; January 2006
- "Diabetologia"; The Relation of Low Glycaemic Index Fruit Consumption to Glycaemic Control and Risk Factors for Coronary Heart Disease in Type 2 Diabetes; D.J.A. Jenkins, et al.; 2011
