High blood pressure: The best and worst types of fruits and vegetables for hypertension

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High blood pressure means your blood pressure is consistently too high and means that the heart has to work harder to pump blood around your body. This can put extra strain on blood vessels which, subsequently, raises a person’s risk of having a heart attack. Much has been said regarding the power of fruits and vegetables; when it comes to hypertension, what are the best and worst types?

Watermelon

Obesity and high blood pressure are major risk factors for cardiovascular disease.

One study suggests watermelon could significantly reduce blood pressure in overweight individuals both at rest and while under stress.

According to the study author, assistant professor Arturo Figueroa, “the pressure on the aorta and on the heart decreased after consuming watermelon extract”.

Bananas

Banana is low in saturated fat, cholesterol and sodium and also very rich in potassium.

According to the Third National Health and Nutrition Examination Survey, a higher dietary potassium intake is associated with significantly lower blood pressure.

Bananas are also a good source of dietary fibre, manganese, and Vitamins C and B6 and, best of all, are almost always in season.

However, some patients may need to be careful with potassium such as those with kidney disease.

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Pickles

Preserving any food requires salt. It stops the food from decaying and keeps it edible for longer.

The longer vegetables sit in canning and preserving liquids, the more sodium they soak up.

One pickled cucumber contains roughly 447mg of sodium.

That said, reduced-sodium options are available.

Canned tomato products

Most canned tomato sauces, pasta sauces, and tomato juices are extremely high in sodium.

One serving (135g) of marinara sauce contains roughly 566mg of sodium with one cup of tomato juice containing around 615mg of sodium.

Experts recommend choosing alternatives or using fresh tomatoes, which are rich in an antioxidant known as lycopene.

Regular physical activity also makes the heart stronger and reduces hypertension risk, according to the Mayo Clinic.

The health site added: “A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.”

According to the health body, aerobic activity can be an effective way to control high blood pressure.

Generally, aerobic activity will raise your heart rate, and make you breathe faster and feel warmer.

Examples include brisk walking, water aerobics and riding a bike.

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