Let’s talk about the 5 worst fruits to avoid if you have high blood pressure, and the best fruits to lower blood pressure....CONTINUE READING THE FULL ARTICLE>>>
5 Fruits To Avoid For High Blood Pressure
Today, we’re going to discuss an important topic that affects millions of people worldwide: high blood pressure.
This condition, also known as hypertension, occurs when the force of blood against the walls of your arteries is consistently too high.
This can damage your blood vessels, heart and kidneys, leading to serious health issues. So, it’s important NOT to brush off high blood pressure, just because you don’t see any symptoms.
The only way you can detect high blood pressure early is through regular monitoring or tests. You can then take the necessary steps to get this silent killer under control.
Now, let’s get into the fruits you need to avoid if you’re trying to lower your blood pressure. While fruits are generally considered healthy, some types of fruit are very rich in sugar and salt and can contribute to elevated blood pressure levels.
Let’s start with Number 5. “Fruit Juices.”
Things can take a not-so-healthy turn when fruits are converted into juices. While fruit juice is generally healthy, it may not be beneficial for people with high blood pressure.
In one study, central systolic blood pressure (cSBP) was found to be 3-4 mm Hg higher in individuals who regularly consumed fruit juice compared to those who did not.
Central systolic blood pressure is the pressure seen by the heart, the brain, and the kidneys. Fruit juices, as compared to whole fruit, have a high concentration of both naturally occurring and added sugars.
Take the example of orange juice.
Oranges are considered healthy because they’re rich in fiber, minerals, and vitamins. When converted into juice, they lose all of the fiber, so you’re just drinking a glass of sugar or fructose. Commercial fruit juices sold in stores are worse; they contain added sugars, like sucrose or corn syrup.
The high consumption of sugary beverages, such as soda, energy drinks, and fruit juice, significantly contributes to the rising prevalence of hypertension and fatty liver disease in developed countries.
Now, let’s briefly look at how excess sugar increases blood pressure.
First, a high-sugar diet increases inflammation and oxidative stress. This damages the lining of blood vessels and causes plaque to accumulate, blocking your blood flow.
Second, fructose increases uric acid in your blood, which blocks the production of nitric oxide, a molecule that relaxes and opens blood vessels. When there’s less nitric oxide, your blood vessels narrow. This leads to higher blood pressure.
Third, excess sugar increases blood pressure indirectly through insulin resistance and being overweight.
Next, we have, Number 4. “Crystallized or Candied Fruits.”
Dried fruits are highly nutritious because they contain natural sugars. However, candied fruits contain high amounts of added sugars.
Eating dried fruit in moderate amounts supports good heart health and regulates healthy blood pressure. Studies have found that prunes and raisins are rich sources of fiber and antioxidants that may help in lowering blood pressure.
On the other hand, candied fruits contain high fructose corn syrup and have been shown to damage blood vessels and impair their ability to regulate blood pressure.
They are made by boiling fruit in syrup so that the fruit loses its natural moisture, dries up and eventually substitutes the water with sugar.
Similarly, crystallized fruits, such as crystallized ginger, are typically made by cooking ginger root in sugar syrup and then coating it with sugar.
This means that a very high amount of added sugar is entering your system, which can raise your blood pressure levels. Candied fruits are just like candies.
And at Number 3, we have, “Grapefruit.”
Grapefruit contains natural compounds that may interfere with the absorption of cholesterol, diabetes and blood pressure drugs.
The Food and Drug Administration (FDA) warns that various hypertension medications, both prescription and over-the-counter, may interact negatively with grapefruit or grapefruit juice. It may cause either too much or too little of the drug to remain in your system, both of which are dangerous.
Research has shown that grapefruit increases the dosage of medication entering the bloodstream, by inhibiting the enzyme CYP3A4 in the intestinal tract. This can cause undesirable effects. So, if you’re on any blood pressure medication, you should ask your doctor whether you can take grapefruit.
Moving on, we have Number 2. “Canned Fruits.”
Fruit cans are often lined with a chemical called bisphenol A (BPA), which causes your blood pressure to go up. According to new research, a 5-millimeter rise in systolic blood pressure (SBP) was associated with consuming two cans of fruit.
Systolic blood pressure is the top number and refers to the amount of pressure experienced by the arteries while the heart is beating.
In addition, canned fruits are less nutritious and contain added sugars and sodium. Picture this – you’re enjoying a bowl of canned peaches or pears, but something is lurking behind that syrupy sweetness: excess sodium.
Consuming too much sodium can lead to water retention, putting extra strain on your blood vessels and increasing blood pressure.
If you’re trying to control high blood pressure, you’ll want to give canned fruits a miss. This includes “canned vegetables”, such as tomatoes, beans, peas, sweet corn, and olives; these “vegetables” are technically fruits!
And Number 1 may come as a surprise. “Ripe Bananas.”
Bananas are well-known as a rich source of potassium, a mineral that lowers blood pressure by relaxing the walls of blood vessels.
Potassium also helps the kidneys excrete excess sodium instead of retaining it.
However, high-potassium foods can interfere with blood pressure medications, such as ACE inhibitors and beta-blockers, that increase your body’s retention of potassium.
Too much potassium in your blood is dangerous and can cause an irregular heartbeat or heart attack.
Furthermore, ripe bananas are high in sugar and can cause blood pressure to spike. As bananas ripen, the starches are broken down into natural sugars.
So, if you’re going to eat bananas, go for green bananas which have less sugar.
And talk to your doctor if needed, to avoid unwanted complications, especially if you have kidney issues.
There you have it – 5 fruits to avoid if you have high blood pressure. Now, you may be wondering: What are the fruits that can lower blood pressure? Let’s look at 5 fruits.
So, Number 1 is “Citrus Fruits.”
Citrus fruits, such as oranges, and lemons contain flavonoids like hesperidin, which have been linked to lower blood pressure levels. They are also loaded with fiber, potassium and vitamin C, an antioxidant that protects cells from damage and helps repair artery walls. Vitamin C also helps boost nitric oxide production, which in turn lowers blood pressure.
Next, Number 2 is, “Berries.”
Berries, like blueberries, raspberries, and strawberries, offer heart health benefits similar to citrus fruits. A review of clinical studies published in 2020 found that different kinds of berries, whether they were whole, freeze-dried, or made into juice, lowered systolic blood pressure (SBP) by more than 3 mm Hg. In this study, cranberry juice had the most effect on SBP.
At Number 3, we have “Kiwifruit.”
Kiwifruit is loaded with high amounts of vitamin C, fiber, potassium, magnesium, and antioxidant flavonoids. In one study, a group of 43 healthy Asian individuals in New Zealand discovered that their blood pressure was reduced by 2.7 mm Hg after eating two kiwis for breakfast every day for 7 weeks.
Next, Number 4 is, “Avocados.”
Avocados are packed with heart-healthy nutrients that include oleic acid, potassium, folate, and fiber. One study published in 2023 showed that the consumption of 5+ avocado servings a week is associated with a 17% effective decrease in the rate of high blood pressure.
And Number 5, is “Apples.”
Apples are a great source of fiber and quercetin, an antioxidant that studies have shown to relax blood vessels and lower blood pressure. Eating 100-150 grams of apples per day decreases blood pressure, total and LDL cholesterol, inflammation and cardiovascular risk.
High blood pressure, if left undetected or unmanaged, can cause damage over time.
It’s important to be aware of the potential consequences, which may include:
Heart Attack: Damaged arteries can become blocked and prevent proper blood flow to the heart muscle.
Stroke: The blood vessels that supply oxygen and blood to the brain can become blocked or burst.
Heart Failure: Increased workload on the heart can cause it to enlarge and eventually fail to supply enough blood to the body.
Kidney Disease or Failure: Damaged arteries around the kidneys can impair their ability to effectively filter blood.
Vision Loss: Strained or damaged blood vessels in the eyes can result in vision loss.
Sexual Dysfunction: For men, hypertension can contribute to erectile dysfunction, while for women, it may affect libido.
Angina: High blood pressure can contribute to heart diseases such as microvascular disease (MVD), which manifests as chest pain.
Peripheral Artery Disease (PAD): Atherosclerosis can narrow arteries in the legs and arms, resulting in pain and fatigue.
Hypertensive Crisis: This medical emergency occurs when blood pressure rapidly rises above 180/120, potentially causing organ damage. Symptoms include blurry vision, dizziness, severe headaches, nosebleeds, shortness of breath, chest discomfort, and anxiety.
Remember, an anti-inflammatory diet and an active lifestyle is key to managing your blood pressure effectively…CONTINUE READING>>
