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The Surprising Fruit That Lowers Blood Pressure
If one of your health goals is lowering your blood pressure, one fruit you may want to think about incorporating into your diet is pomegranates. A scientific study published in Current Pharmaceutical Design found that consuming pomegranate or pomegranate juice can reduce blood pressure both short-term and long-term.
Related: 'I Had Sky-High Blood Pressure for Years, Now It's 112/72—Here's What I Did'
Dr. Cheema also says it’s the antioxidants in pomegranates that make them especially beneficial for heart health. “The secret is in their high levels of powerful antioxidants, especially punicalagins and anthocyanins—these are natural chemicals that give pomegranates their bright color and tangy taste,” he says.
Like Dr. Watson, Dr. Cheema says that the antioxidants help prevent cholesterol oxidation. “At the same time, pomegranates ramp up your body's production of nitric oxide, a helpful molecule that makes blood vessels relax and widen. This improved flow reduces the constant pressure and wear on artery walls, keeping them more elastic and less likely to get stiff or damaged over time,” he says.While consuming pomegranates or pomegranate juice regularly is an effective way to lower blood pressure, it’s still important to do it safely. “Limit pomegranate juice intake to 8 to 12 ounces daily and consult a healthcare provider before regular consumption,” recommendsDr. Marschall S. Runge, MD, the former executive vice president for medical affairs and chief executive officer of Michigan Medicine and author of The Great Healthcare Disruption. Related: When To Worry About Changes in Your Blood Pressure, According to Cardiologists
Besides pomegranates, Dr. Cheema says that leafy greens are an especially beneficial food to eat regularly if you want to lower your blood pressure. “Leafy green vegetables like spinach and kale are artery superheroes for two reasons. First, they are high in dietary nitrates, which your body converts into nitric oxide—the same artery-widening molecule boosted by pomegranates,” he shares.
While food can be a powerful agent for lowering blood pressure, often it's not enough; that’s where blood pressure-lowering medications come in. But Dr. Runge emphasizes that food and medications should work together; it’s still important to maintain a heart-healthy diet even if you are taking a blood pressure-lowering medication.
If you don’t know your numbers, consider this your sign to book an appointment with your healthcare provider. And maybe plan on picking up some pomegranates on your way home after your appointment.
Related: This Is the Thanksgiving Dessert That Spikes Blood Pressure the Fastest
Sources:
Dr. Asimin Cheema, MD, internal medicine doctor and cardiologist with Your Doctors OnlineDr. Karol Watson, MD, PhD, attending cardiologist and a professor of medicine at the David Geffen School of Medicine at UCLADr. Marschall S. Runge, MD, former executive vice president for medical affairs and chief executive officer of Michigan Medicine and author of The Great Healthcare Disruption.Hypertension Prevalence, Awareness, Treatment, and Control Among Adults Age 18 and Older: United States, August 2021 - August 2023. Centers for Disease Control and Prevention Overview: High blood pressure. InformedHealth.org. National Library of MedicineHigh blood pressure dangers: Hypertension's effects on your body. Mayo ClinicAsgary, S., Keshvari M., Sahebkar, A., et al. (2017). Pomegranate Consumption and Blood Pressure: A Review. Current Pharmaceutical Design. 23(7):1042-1050.Bahari, H., Omidian K., Goudarzi, K., et al. (2024). The effects of pomegranate consumption on blood pressure in adults: A systematic review and meta-analysis. Phytotherapy Research. 38(5):2234-2248.Aviram, M. and Rosenblat, M. (2013). Pomegranate for Your Cardiovascular Health.Rambam Maimonides Medical Journal. 4(2):e.00013Brkic, D., Bosnir, J., Bevardi, M., et al. (2017). Nitrate in leafy green vegetables and estimated intake. African Journal of Traditional, Complementary and Alternative Medicines. 14(3): 31-41.What Is High Blood Pressure? National Heart, Lung, and Blood InstituteHence then, the article about the blood pressure lowering fruit that no one s talking about according to cardiologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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