Categories: Fruits

Blood pressure: four fruits that will help you lower it


Discover the four fruits that will help you lower blood pressure.

Adequate nutrition and healthy lifestyle habits are key to maintaining blood pressure within adequate levels

Blood pressure is the force of your blood pushing against the walls of your arteries, thus, hypertension is continuous or sustained elevation of blood pressure levels, which can lead to health problems such as heart disease.

As detailed by the Spanish Heart Foundation (FEC), high blood pressure or hypertension is behind half of the deaths from strokes and heart disease, the leading cause of disease and mortality in developed countries.


One in five adults suffers from hypertension, a disorder that causes 9.4 million deaths worldwide each year due to complications, according to the World Health Organization (WHO).

Normal blood pressure values are less than 120 mm Hg systolic (pressure when the heart beats) and less than 80 mm Hg diastolic (pressure between beats). Thus, to find out if you suffer from hypertension, it is important to make regular visits to the doctor or have a blood pressure monitor, since it does not present clear symptoms, but it can trigger serious cardiovascular disorders.


In this way, to maintain these levels, it is very important to control the risk factors on which you can operate, such as stress, obesity, alcohol intake, smoking, sedentary lifestyle, salt abuse, or a low diet. adequate. In addition, there are other risk factors such as age, diabetes, high cholesterol levels, and family history.

What are the best fruits to lower blood pressure?

Food is key when it comes to lowering or raising blood pressure naturally. In this sense, there are a series of fruits that, according to the FEC, can help lower it thanks to their properties:



Blueberries, raspberries, strawberries, currants… are red fruits that contain anthocyanins, compounds that protect against hypertension, according to a study published in the American Journal of Clinical Nutrition.


The banana is one of the great allies to treat hypertension thanks to its high content of potassium, a mineral that helps lower blood pressure, as detailed in a study by the Saint George School of Medicine in London. 


It is a fruit with multiple benefits, among which its antioxidant and purifying action stands out, but in addition, vitamin C and polyphenols help control hypertension. Also, lemon contains vitamin B, capable of preventing heart failure.

pears and apples

Research published in Hypertension, the journal of the American Heart Association, and conducted by scientists at Queen’s University in Belfast, showed that foods rich in flavonoids, such as apples and pears, have a positive effect on blood levels. of blood pressure, an association that is partly explained by the characteristics of the gut microbiome. 


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