Fruits for Regulating Hypertension - Step To Health

Fruits for Regulating Hypertension

Bananas, apples, pears and oranges have multiple health benefits. Including them in our diet could help to improve blood pressure and avoid the risk of hypertension.
Fruits for Regulating Hypertension

Last update: 09 December, 2021

The need to keep our blood pressure regulated is essential for our health. In this way, we avoid the risk of suffering cardiovascular diseases, kidney problems, and even strokes. Find out the best fruits for regulating hypertension in this article.

There are several factors that influence its appearance, such as family history, excess weight, smoking, among others. However, leading a healthy lifestyle, including a balanced diet, could help regulate this condition. Here, we’ll tell you which fruits to include in your diet.

High blood pressure, a silent disease

This condition is known as “the silent disease” because, usually, the person who suffers from it has no symptoms. However, according to the Mayo Clinic, some people may have headaches, shortness of breath, or nosebleeds, but these signs appear when the condition is already in its most serious stage.

With this in mind, when you reach a certain age, it’s essential to undergo regular checkups in which your blood pressure is monitored. If it’s high, the doctor will most likely prescribe certain medication and suggest that you take care of your diet.

Regarding the latter, the above publication points out that it’s essential that you eat a diet high in fruits, vegetables, whole grains, poultry, fish, and low-fat dairy foods. In addition, the consumption of saturated fats and trans fats should be reduced.

Changing some habits can be of great help to improve the quality of life and stay healthy. That’s why we’ll tell you which fruits can complement your treatment to regulate high blood pressure.

Fruits suitable for controlling hypertension

High blood pressure is a health condition we must pay close attention to, and follow medical recommendations to the letter. However, many claim that the properties of the fruits mentioned below could help regulate hypertension. Take note!


Few foods are as energetic, healthy, and suitable for the whole family as bananas. But did you know that it’s one of the fruits that can help regulate hypertension? According to an article in the journal Circulation, its potassium content would help reduce sodium levels, one of the causes of hypertension.

A bowl of bananas.

An apple a day

Surely you’ve heard that an apple a day does miracles for your health. If you have hypertension don’t hesitate to follow this wise advice. Although studies are lacking, a study published in the journal Hypertension indicates that this fruit could reduce the risk of suffering from high blood pressure. But don’t forget to eat it with the skin on!

It seems that the quercetin in the skin helps control this condition by acting as a kind of hormone that regulates blood pressure, improves circulation, and prevents vasoconstriction of the blood vessels. So remember, an apple a day will help you take care of your health.

Pears and their benefits

Pears have vitamins, fiber, and high water content. But, better still, they contain magnesium. This mineral, according to a Harvard Medical School publication, would have benefits for regulating hypertension.

Magnesium is widely available in bananas, apples, oranges, and pears, so don’t hesitate to consume the latter as you wish, even in a rich natural juice. Why don’t you start today?

You might be interested in: Pears and Bananas for Gastritis

The properties of oranges

Half oranges.

Oranges, and citrus fruits in general, contain fiber, minerals, and, above all, Vitamin C. All of these elements can help keep your heart healthy by reducing risk factors for heart disease, such as high blood pressure. So says a review published in the Journal of Clinical and Experimental Cardiology.

In addition to that, it also has magnesium, which, as we mentioned earlier, helps us to improve blood circulation and, in essence, regulates blood pressure. So, try to consume it the way you like best, in segments or in natural juices.

As you have seen, fresh fruits can serve as a complement to regulate your hypertension. Don’t hesitate to consume them every day, choosing whichever one you like best. You could take orange juice for breakfast, at noon you could eat an apple, and, at dinner, why not end the day with a banana?

The latter contains a substance called tryptophan, which helps us to fall asleep. Of course, if you have high blood pressure, be sure to visit your doctor, and have regular check-ups. Food, in this case, is a complement that can make your doctor’s prescribed medication work easier. Start taking care of yourself today!

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