Hypertension or high blood pressure is a type of disease that is familiar to many people. Some people close to you may even suffer from the disease. Hypertension is triggered by various factors such as smoking, obesity, alcohol consumption, stress, and unhealthy eating patterns.
This disease is quite dangerous because it can increase the risk of heart disease, stroke and kidney failure. It is said that diet is an important factor in reducing the risk of hypertension.
Including consuming fruit which is useful for lowering blood pressure. What fruit is meant?
1. Orange
Various types of oranges/ Photo: freepik.com/azerbaijan_stockers
This fruit, which is identical in color to orange, is known to help lower blood pressure. Launching from the Healthline page, oranges are rich in vitamins, minerals and plant compounds, which can help maintain heart health by reducing risk factors for heart disease such as high blood pressure.
The best way to consume oranges is to peel and eat them directly. Another way is to process it into juice but preferably without added sugar.
2. Berries
Berries/ Photo: freepik.com/jcstudio
Berries consist of many types such as blueberries, strawberries, raspberries, grapes, and cranberries. Berries have extraordinary health benefits including reducing risk factors for heart disease and high blood pressure.
Berries are also high in antioxidants including anthocyanins which are pigments that give berries their bright color. Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow, which can help lower blood pressure levels.
3. Kiwi fruit
Kiwi fruit/ Photo: freepik.com/jcomp
Kiwi fruit, which is famous for its sour taste, has a very high vitamin C content. Other ingredients in kiwi such as fiber, potassium and magnesium are good for people with high blood pressure.
Kiwi fruit also contains polyphenol compounds and plant antioxidants which are also useful for reducing the risk of heart disease including high blood pressure.
A 2022 study reported on the Health Line page of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in SBP (systolic blood pressure) 2.7 mm Hg lower than the group. who doesn't eat kiwi fruit.
Additional research with more people over a longer period of time may help confirm kiwi's role in helping lower blood pressure.
4. Beetroot
Beetroot juice/ Photo: freepik.com/freepik
Beetroot is usually consumed processed into juice. Beetroot is not only rich in vitamins, minerals, and medicinal plant compounds, but also low in calories, high in fiber, folate, manganese, and dietary nitrates. In fact, beets can significantly lower blood pressure just a few hours after consumption.
You can make beet juice by mixing 1 beet, 1 apple and half a lime in a juicer. If you don't have a juicer, you can also use a blender by adding half a cup of water.
For more effective results in lowering high blood pressure, you can consume beetroot juice every day.
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