The website Verywell Health reports that no single food can control blood pressure on its own, but increasing the intake of potassium-rich foods can make a noticeable difference.
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These potassium-rich fruits help maintain healthy blood pressure and may even contribute to lowering it over time.
Bananas
Bananas are among the most well-known sources of potassium—and for good reason. Their high potassium content may help reduce blood pressure by a few points.
Although the effect may be modest, even small reductions in blood pressure lower the long-term risk of heart disease and stroke.
In addition to potassium, bananas provide just over 3 grams of dietary fiber. Fiber found in fruits such as bananas has been linked to a reduced risk of heart and metabolic diseases, likely due to its positive effects on blood pressure, cholesterol levels, and overall health.
Pomegranates
Pomegranates and pomegranate juice are rich in potassium and packed with plant compounds beneficial for heart health.
Research suggests that regularly consuming pomegranates or their juice may help lower both systolic and diastolic blood pressure, with the strongest effects seen in people who initially have higher readings.
Studies indicate an average reduction of 5 to 8 points in blood pressure, which represents a meaningful improvement for cardiovascular health.
Additionally, pomegranates offer other benefits. One pomegranate contains more than 11 grams of fiber and is rich in polyphenols—natural antioxidants that may help relax blood vessels and inhibit an enzyme associated with high blood pressure.
Kiwi
This small fruit is nutrient-dense and may also have a positive effect on blood pressure. Studies suggest that eating two kiwis daily for several weeks may contribute to lowering blood pressure.
While the effect is not dramatic, the consistent benefit observed in some studies suggests that kiwi can be a helpful addition to a heart-healthy diet.
Kiwi is rich in potassium and also contains beneficial compounds such as polyphenols. Moreover, one serving provides more vitamin C than an orange. Polyphenols and vitamin C may support healthy blood flow and reduce inflammation in blood vessels.
Avocado
Avocados may support healthy blood pressure over the long term. Some research indicates that people who regularly consume avocados tend to have lower blood pressure, although the effect is gradual rather than immediate. This may be particularly beneficial for long-term heart health and reducing the risk of developing hypertension.
The blood pressure–lowering benefits of avocados are likely due to a combination of nutrients. Avocados contain magnesium, a mineral that helps regulate blood pressure.
Oranges
Oranges and other citrus fruits are good sources of potassium and may also help lower blood pressure. Research shows that people who regularly consume citrus fruits are more likely to have lower systolic blood pressure readings than those who do not.
Orange juice has also been linked to slight reductions in blood pressure, partly due to a plant compound called hesperidin. Hesperidin may help improve blood vessel function and reduce inflammation, and the greater the intake, the stronger the effect.
The Importance of Potassium for Blood Pressure
Potassium helps lower blood pressure by assisting the kidneys in removing excess sodium. When you consume more potassium, the kidneys excrete more sodium through urine. This reduces the amount of fluid retained by the body, easing pressure on blood vessels.
If you do not get enough potassium—especially if your diet is high in salt—your body may retain more sodium, eventually leading to higher blood pressure.
It is preferable to obtain potassium from food rather than supplements unless advised otherwise by your doctor, particularly if you have kidney disease or other medical conditions.
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