When you think of the beautiful Island of Jamaica, warm sunshine, sandy beaches and a rich variety of exotic fruits may come to mind. Jamaica is home to an abundance of vibrant produce, full of health-promoting nutrients. Jamaican fruits high in potassium, fiber and antioxidants may have protective effects on your heart, by helping lower your blood pressure. High blood pressure, or hypertension, is widespread in America and may be alleviated, in part, by sweet tropical fruits.
Bananas and Plantains
Bananas, along with their bigger, tougher relatives, plantains, are popular fruits in the West Indies. In fact, Jamaica was the first country to produce and sell bananas commercially. Bananas and plantains are excellent dietary staples if you are trying to keep your blood pressure down. Potassium from these fruits can counteract the effects of sodium in the diet. As opposed to sodium, potassium works reduce water retention in the blood, hence reducing blood volume and blood pressure.
Jamaican Citrus Fruits
Limes, oranges, tangerines and grapefruits are fresh fruits often produced in the West Indies. These citrus fruits are recommended as part of the Dietary Approaches to Stop Hypertension, commonly called the DASH Diet. Also high in potassium, citrus fruits are low in calories and can support healthy weight loss. Shedding excess weight may help you reduce high blood pressure if you are overweight. Caution, grapefruits may interfere with certain cholesterol-lowering medications. Ask your doctor or pharmacist to learn more about this interaction.
Carotenoids and Hypertension
Purple passion fruit is a popular commodity in Jamaica. Purple passion fruit is especially high in carotenoids including, alpha and beta carotene. Jamaican mangoes and papayas are also high in carotenoids. In 2009, the "Journal of Hypertension" published the CARDIA study, Coronary Artery Risk Development in Young Adults. This twenty-year study found that high serum levels of carotenoids, including beta carotene, were associated with a decreased risk for developing hypertension later in life. Consuming Jamaican fruits high in carotenoids may be beneficial to preventing high blood pressure. Jamaican vegetables like pumpkin and sweet potatoes are also rich in carotenoids.
The Jamaican Star Apple
Native to the Caribbean, the Jamaican star apple has a high content of a very potent antioxidant, quercetin. The Journal of Nutrition published a study in 2007 that supported supplementation of quercetin for subjects with a current diagnosis of hypertension. This reduction in blood pressure with quercetin was first seen in hypertensive rats and later studied in humans. A good way to increase your quercetin intake is by eating this purple tropical fruit with a star-seeded center.
References
- University of the West Indies: Jamaican Fruit and Vegetables
- The American Heart Association: Potassium and High Blood Pressure
- "Journal of Hypertension"; Circulating carotenoid concentrations and incident hypertension: the Coronary Artery Risk Development in Young Adults (CARDIA) study; Hozawa A., et. al.; Feb 2009
- "The Journal of Nutrition"; Quercetin Reduces Blood Pressure in Hypertensive Subjects; Edwards, Randi L., et. al.; 2007
