Fruits to lower blood pressure

Last reviewed:
03 Mar 2022
Medically reviewed by:

Fruits to lower blood pressure

High blood pressure or hypertension is one of the most common preventable risk factors for heart-related illnesses, short-term and long-term. A quarter of the population suffers from hypertension and many are unaware.

Lifestyle changes, such as modifications to your diet will help lower blood pressure. These changes will also reduce the risk of heart related diseases and complications. Below we discuss the benefits of fruits and how they can lower blood pressure.

What is High Blood Pressure?

High blood pressure is when the pressure of blood pushing against the blood vessel walls is too high. There are effects for this happening short term and most dangerously, long-term.

Hypertension is known as the “silent killer”, and can go unnoticed for a long period of time. The ongoing strain on your heart from the arteries carrying blood around your body under great pressure will eventually lead to heart-related diseases such as strokes, heart attack, kidney disease and much more.

We advise you to keep an eye on your blood pressure levels regularly and maintain a healthy lifestyle where possible.

Fruits that lower blood pressure

Fruits are filled with all the right vitamins, minerals and fibres that we need to run a healthy body and mind. Also, they have nutritions that will help lower blood pressure levels. Eating fruits that are high in potassium, fibre, Vitamin C, anthocyanin and flavonoid can help lower blood pressure. Below we discuss the benefits of the most popular fruits known to help with hypertension.


All berries, specifically strawberries and blueberries, are filled with an antioxidant compound called anthocyanins, which is a type of flavonoid. A large study conducted with 34,000 adults suffering from hypertension found that individuals with the largest amount of anthocyanin intake had an 8% reduction risk of high blood pressure related issues. The antioxidants and polyphenols that are found in berries lower high blood pressure and improves the functions of the blood vessels by widening the artery walls and making them more flexible.


Bananas are high in potassium, a key ingredient that is needed to help reduce high blood pressure levels. Potassium reduces the causes of sodium and releases the tension in the blood vessel walls. An average sized banana contains around 420 mg of potassium. Although, too much potassium can be dangerous too. So use the Eatwell Guide to help you with measurements or speak to your healthcare professional.

Citrus Fruits

Citrus fruits such as grapefruits, oranges and lemons are rich with antioxidants, such as Vitamin C and flavonoids. These nutrients are known to push blood vessels and the heart to health. Citrus fruits are also rich with potassium, fibre and low sodium making their qualities perfect for those who are struggling with hypertension.


Pomegranates reduce hypertension, because they reduce the levels of angiotensin II converting enzyme (ACE) in your body. ACE is a protein that controls and reduces blood pressure by controlling the size of the blood vessels, preventing them from hardening and keeping them healthy.


Kiwis are popular for reducing blood pressure levels, because of the bioactive substances contained in kiwis. They’re also filled with Vitamin C, a mineral that is effective in reducing high blood pressure.


Melons provide potassium, vitamin C, fibre and folate. These are excellent components to help manage blood pressure levels.


Watermelons encourage flexibility in the arteries and relaxes the blood vessels. They contain citrulline, an amino acid that helps with the flow of blood, which maintains high blood pressure.

For further information on the types of fruits to eat, refer to the Eatwell Guide, which explains the different types of foods the average person should be eating daily. It also shares knowledge on the portions needed to have a well-balanced diet.

Blood Pressure Monitor

If you know someone who is dealing with high blood pressure and would like to try the natural way of dealing with your levels by eating more fruit, we recommend trying our Aktiia 24/7 blood pressure monitor.

Use our device to keep track of your blood pressure while modifying your diet to include more of the above mentioned fruit.

Our Aktiia 24/7 blood pressure monitor turns insights into actions. It’s hassle free and clinically validated. The monitor is solely data driven, which will help you and your health professional make more accurate decisions about your health using Aktiia 24/7 reliable data. Contact us for more information.

Disclaimer: If you are concerned about your blood pressure, it is best to speak to your doctor. They can advise on the best way to manage your blood pressure.


6 things you need to know about high blood pressure, 2020 –

Medically Reviewed

dr jay shah photo

Renowned cardiologist, physician leader, and angel investor.

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