High blood pressure, or hypertension, raises your risk for heart disease and stroke, but a healthy diet, including fresh fruit, may lower your numbers. You can work durian into a healthy diet as you would any other fruit: No scientific research links durian to either an increase or decrease in blood pressure. If you have questions about eating durian, your doctor can advise you and give you additional suggestions for staying healthy.
Durian fruit can be a part of a Dietary Approaches to Stop Hypertension, or DASH, diet, which is an eating pattern designed to lower high blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The plan calls for four to five servings of fruit per day on a 2,000-calorie diet, and a half-cup of fresh durian counts as a serving. The typical American diet includes less than half of the recommended servings of fruit.
Durian provides only 5 mg sodium per cup, and lowering your sodium intake may lower your blood pressure. Individuals with high blood pressure should have no more than 1,500 mg sodium per day, but the average American gets 3,400 mg, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. To lower your sodium intake, eat plenty of fresh fruits, vegetables and nuts, and limit your consumption of salty condiments and prepared foods.
An important benefit of durian fruit for your blood pressure is that it is very high in potassium, with 1,059 mg per cup. A high-potassium diet supports a healthy blood pressure, and healthy adults should get at least 4,700 mg per day. The average American gets only 56 percent of recommended amount of potassium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Fruits, beans, vegetables and fish are good natural sources.
A cup of raw durian provides 48 mg vitamin C, or 80 percent of the daily value. A limited number of studies have suggested that vitamin C may lower high blood pressure, but the evidence is mixed, according to the Linus Pauling Institute Micronutrient Information Center. Continue to follow your doctor's medical advice for your condition. Also, fruit is only a small component of a balanced diet. For example, dairy products are better sources of calcium, and green vegetables and nuts are higher in magnesium. These are essential minerals for maintaining a healthy blood pressure.
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Jane Higdon; December 2005
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Jane Higdon; January 2006
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Mayo Clinic; High Blood Pressure (Hypertension); March 2011