You may be surprised to learn that red bell peppers actually start out as green bell peppers. When green bell peppers are allowed more time on the vine, they become red and sweet. Along with enhanced flavor, red bell peppers reach peak nutrition quality from this extra ripening time. Vitamin A, in the form of beta carotene, increases up to 11-fold as green bell peppers turn red. Vitamins and minerals naturally found in red bell peppers make them a great choice for lower blood pressure and optimal heart health.
Effects of Sodium on Blood Pressure
Like many fruits and vegetables, raw bell peppers are very low in sodium. In a whole cup of chopped bell peppers, there are about 6 mg of sodium. According to the American Heart Association, “salt-sensitive” populations, including older adults and African Americans, should limit their daily sodium intake to 1,500 mg per day. Sodium draws fluid into the blood, increasing blood volume and the workload of the heart.
Increasing Potassium Intake
The 2010 Dietary Guidelines say that inadequate potassium intake raises blood pressure and increases the blood pressure response when you consume sodium. Adequate intake of potassium is 4,700 mg per day. One cup of chopped, uncooked, red bell peppers provides 314 mg of potassium. The combination of low sodium and high potassium found in red bell peppers makes them a healthy choice for hypertension.
Fiber and Heart Health
In one cup, raw bell peppers provide about 3 g of fiber for only 45 calories. Fruits and vegetables are naturally cholesterol-free and low in calories. The high fiber and water content of red bell peppers makes them an ideal snack to support reduction in excess body weight. This can have a direct impact on blood pressure. The National Heart, Lung and Blood Institute reports, "losing just 5 to 10 percent of your current weight over six months will lower your risk for heart disease and other conditions." Foods high in fiber enhance satiety, making weight loss easier to achieve and maintain.
Snacks to Curb Hypertension
Salt-shaker excluded, processed foods contribute 77 percent of the sodium in the American diet. Replacing salty snacks with fresh sticks of red bell pepper provides the crunch without the pressure. Try dipping red pepper slices in hummus or low-fat ranch dressing. Add raw bell pepper slices to salads and sandwiches, or sautee them in stir fry dishes and omelets for savory sweetness.
