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Photo:Carson Downing
Carson Downing
Fruit provides importantnutrients for heart health, including fiber, potassium and antioxidants. And if you have been diagnosed with high blood pressure, “eating a variety of fruits and vegetables may help control blood pressure,” says cardiologistDavid Sabgir, M.D.
However, there are specific fruits that can help steady or lower blood pressure, thanks to their nutritional properties. We talked to the cardiologist about four he recommends to target high blood pressure.
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1. Bananas
When we mentioned potassium being a heart-healthy nutrient, you were probably thinking thatbananaswould make this list—and you would be right.
“Bananas are a good source of potassium, which has been shown to help manage hypertension and is recognized for its ability to reduce the effects of sodium in the body and to alleviate tension in the walls of the blood vessels,” explains Sabgir.
2. Avocados
Sabgir is so pro-avocado, he even partnered withAvocados - Love One Todayto promote their health benefits.
“Not only do avocados contain both dietary fiber and unsaturated fats, which have both been linked to cardiovascular health, they contain 250 milligrams of potassium per serving, which is one-third of a medium avocado,” he says. “And a diet rich in potassium helps to offset some of sodium’s harmful effects on blood pressure.”
We may love avocado just as much as Sabgir, and we especially love iton toastsand as the base forguacamole.
3. Berries
Whether you prefer raspberries,blueberriesor blackberries, berries may help with high blood pressure, according to the doctor.
While recipes like ourHigh-Fiber Raspberry-Vanilla Overnight OatsandBlueberry & Spinach Smoothieare delicious pick-me-ups, a handful of berries would also do the trick.
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4. Kiwi
The furry fruit rounds out the list, thanks to its heart-healthy vitamins.
“A good source of vitamin C, kiwis can help reduce blood pressure in those with primary hypertension,” Sabgir says. “Recent research has found that a daily serving of kiwi can reduce systolic blood pressure.” He’s referring to research like this 2022 study published inNutrients. As the research notes, kiwi also has potassium, which could factor into its effects.
Cut open a kiwi and enjoy it on its own or beside a meal—or top slices with chocolate and pistachios for a healthier dessert to end your day on a high note.
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