Prune juice is well known for its ability to relieve constipation, but drinking prune juice may also help your body maintain healthy blood pressure. On her website, Joy Bauer, a registered dietitian and Today Show commentator, writes that prune juice is an excellent source of potassium, an essential mineral that may also reduce your blood pressure. Prune juice is also a natural source of fiber. Consuming fiber maintains good cardiac health and can help you maintain a healthy body weight.
Hypertension
If you struggle to keep your blood pressure under control, know you are not alone. One-third of Americans have hypertension, or high blood pressure, according to the National Heart, Lung and Blood Institute. Diet and lifestyle changes are effective at helping manage hypertension. Your doctor may recommend that you follow the Dietary Approaches to Stop Hypertension, or DASH eating plan. DASH is based on NHLBI-funded research. The plan restricts sodium while encouraging you to eat more whole grains, fruits and vegetables. DASH also reduces the amount of saturated fats, sugar and red meat in your diet.
Research
Few research studies have examined the effect of prune juice on hypertension. In research published in the January 2010 issue of the "Journal of Ayub Medical College," subjects were asked to drink one or two 250 mL servings of prune juice daily for eight weeks. At the end of the study, participants who drank prune juice reduced their blood pressure and their low-density lipoprotein cholesterol levels, when compared to a control group. There are two types of cholesterol, low-density lipoprotein, or bad cholesterol, and high-density lipoprotein, or good cholesterol. In the study, those who consumed prune juice also had higher HDL levels at the end of the study period.
Fiber
One cup of prune juice contains 2.6 g of fiber. In its Dietary Guidelines for Americans, 2010, the U.S Department of Agriculture advises that for every 1,000 calories you consume, you also ingest 14 g of fiber. Fiber has an indirect but vital impact on blood pressure. Being overweight is a risk factor for hypertension. Fiber delivers a feeling of fullness, so you may eat less at meals. Having diabetes is a risk factor for hypertension. Fiber helps control your blood sugar levels. High LDL cholesterol is also a risk factor for hypertension. Fiber helps control your cholesterol levels.
Potassium
If you're trying to lower your blood pressure, the greatest benefit prune juice may provide is a high dosage of dietary potassium. One cup of prune juice has 707 mg of potassium. According to an article published in the February 26, 2001 issue of the "Archives of Internal Medicine," in a study of more than 17,000 adults, those consuming high-potassium diets were least likely to have high blood pressure. The Institute of Medicine's recommendation for daily potassium intake is 4,700 mg per day for adults.
Concerns
Consume prune juice in moderation. Too much fiber can leave you feeling bloated, give you gas or cause diarrhea. Prune juice contains 42 g of sugar in 1 cup. This can impact your blood sugar level. This should be a concern, even if you are not diabetic.
References
- Joy Bauer.com Food Cures: Health Benefits of Fruit and Vegetable Juice
- National Heart, Lung and Blood Institute: What is High Blood Pressure
- National Heart, Lung and Blood Institute; What is the DASH Eating Plan?; November 2010
- "Journal of Ayub Medical College"; Use of Prunes as a Control of Hypertension; Talat Ahmed, et al.; January 2010
- USDA National Nutrient Database: Prune Juice, Canned
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans; 2010
