Fruits and vegetables help lower blood pressure. So how:
Potassium: Potassium balances salt to lower blood pressure, and many fruits and vegetables are high in it. Potassium reduces hypertension by relaxing blood vessel walls. Potassium-rich foods include bananas, spinach, sweet potatoes, oranges, and tomatoes.
Fruits and vegetables are high in dietary fiber, which lowers blood pressure. Fiber increases cholesterol, blood vessel function, and satiety, which may reduce overeating and weight gain. Berries, apples, broccoli, and carrots are abundant in fiber, which lowers blood pressure.
Fruits and vegetables are rich in antioxidants including vitamins C and E, flavonoids, and polyphenols, which reduce blood pressure.
Antioxidants lower inflammation, improve blood vessel function, and prevent oxidative stress, regulating blood pressure. Antioxidant-rich foods include berries, citrus, leafy greens, and bell peppers.
Fruits and vegetables are naturally low in salt and saturated fat, which can raise blood pressure. Replace processed and high-sodium foods with fresh fruits and vegetables to minimize sodium and enhance heart health.
Promote Weight Management: Eating fruits and vegetables helps regulate weight, which is crucial for high blood pressure. Low in calories and high in water and fiber, fruits and vegetables are full and nutritious.
A balanced diet with more fruits and vegetables can lower blood pressure and reduce hypertension risk. However, dietary adjustments should be part of a comprehensive high blood pressure management plan that includes regular exercise, stress reduction, alcohol restriction, and medication as needed.
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