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6 Fruits to Help Lower Blood Pressure!

Updated: Jun 13

Are you seeking to lower your blood pressure (bp) the natural way? You can try to lower your blood pressure by minimizing salt and fast food and adding more fruits to your diet. Fruits are nutritious, filled with vitamins, minerals, and antioxidants to improve health, including lowering blood pressure numbers.

What is blood pressure?

Blood pressure is the measure of blood force within the body. Blood pressure is the pressure of circulating blood against the walls of blood vessels within the body. Blood pressure is commonly measured in millimeters of mercury (mmHg) and is expressed with two values: systolic pressure over diastolic pressure. The systolic pressure represents the force when the heart contracts and pumps blood, while the diastolic pressure represents the force when the heart is at rest between beats. Maintaining a healthy blood pressure is essential for preventing conditions such as heart disease, stroke, and hypertension.

What is high blood pressure?

High blood pressure, also known as hypertension, it is a symptom-less disease that goes by the name “silent killer” because it quietly damages blood vessels and leads to severe health complications.

What does the Blood Pressure #'s mean?

Blood Pressure Chart
Blood Pressure Chart

Blood Pressure Facts

According to the CDC, one in three Americans, or about 122 million people, has high blood pressure, and nearly half of them do not have it under control. In fact, approximately one in six people with high blood pressure do not know they have it. This is defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for high blood pressure

High blood pressure increases your risk of heart disease and stroke and is the leading cause of death for Americans.

Fruits that help lower blood pressure

1. Apples

a. An apple a day keeps the Doctor away. Well, the antioxidants and fiber in apples do help to keep the blood pressure down. Blend, juice, or eat them raw, just add them to your diet for the fiber inside helps with elimination and unclogging of the arteries to keep the body operating at its optimum level.

2. Bananas

a. The mineral potassium in bananas protects the body from excess salt by helping to pull it from inside the body and push it out via its high fiber content. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.

3. Berries (specifically Strawberries & Blueberries)

a. The berry family is known as super-foods that consist of a host of delicious fruits from blueberries, blackberries, raspberries, strawberries, and the likes. They are pack with flavonoids.

4. Cherries

a. This super fruit resveratrol content, vitamins like vitamin c, fiber, and minerals are excellent antioxidants to help lower high blood pressure. Tart cherries are best in either raw or juice form.

5. Mango

a. Full of Vitamin C, mangoes are high beta-carotene and fiber and have no sodium and are low in calories. They also have minerals, like potassium, folate, niacin, and iron, magnesium, among others. Perfect for keeping blood pressure in the optimum range.

6. Watermelon

a. Beautiful bright watermelons are delicious to eat lifesavers to those who may suffer from hypertension. The amino acids from both citrulline and arginine play an essential role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels.

There really is no excuse for not lowering your blood pressure numbers when these fruit-based health boosters are readily available to help. Try one or try them all—just include them in your diet more often than not..

Be Mindful: If you suffer from kidney disease, a diet high in potassium is not advised. Check with your Doctor on how potassium may affect your overall health.

**Consider moving more: while on your journey, stop by our store to purchase a water bottle sling (purple, blue or green) or try out the new collection which offer an adjustable strap bottle sling with reflectors so that you can walk hands-free, while also having your water with you at all times to stay hydrated. Checkout our digital downloads if you need help eating better. There are recipes for flexitarians and plant-based eaters alike and if you need something more personal to your situation drop us a line and we can do that for you. (see below for info.)

Need Help? Use the Contact Us area to ask for what you may need and we will let you know if we are able to assist you in obtaining your goals. You can also set-up a clarity call here


American Heart Association

Center for Disease Control & Prevention

High Blood Pressure

National Library of Medicine

Cardioprotective effects of citrulline in ischemia/reperfusion injury via a non-nitric oxide-mediated mechanism


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