High blood pressure is an epidemic in the U.S. Nearly half of U.S. adults have high blood pressure, and 70% of adults 60 and older do, according to the Centres for Disease Control and Prevention.
The reason why this is so alarming is that high blood pressure is a significant risk factor for heart attack, stroke, heart failure, and kidney disease.
This happens because high blood pressure damages arteries and makes the lining more susceptible to plaque buildup. “A heart attack occurs when an artery leading to the heart becomes completely blocked.
A stroke happens when an artery to the brain is blocked,” explains Dr Asimin Cheema, MD, an internal medicine doctor and cardiologist with Your Doctors Online.
Ready for the good news? If you have high blood pressure, you can lower it through diet and lifestyle changes, as well as taking blood pressure-lowering medications, if needed.
When it comes to diet, the cardiologists we spoke with said there’s one fruit in particular that’s especially beneficial for lowering blood pressure.
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 in the short- and long-term.
What makes pomegranates so powerful when it comes to lowering blood pressure? Dr Karol Watson, MD, PhD, an attending cardiologist and a professor of medicine at the David Geffen School of Medicine at UCLA, explains that pomegranates are rich in antioxidants, which help minimise cholesterol oxidation. When cholesterol is oxidised, it damages cells and triggers inflammation. The antioxidants in pomegranates help protect against this.
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 colour 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 regularly consuming pomegranates or pomegranate juice is an effective way to lower blood pressure, it’s still important to do so safely. “Limit pomegranate juice intake to 8 to 12 ounces daily and consult a healthcare provider before regular consumption,” recommends Dr 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.
Dr Runge adds that pomegranate juice could interfere with the metabolism of certain medications, such as statins, so be sure to talk to your healthcare provider before you start incorporating it into your diet.
Other Tips for Lowering Blood Pressure
Besides pomegranates, Dr Cheema says leafy greens are especially beneficial 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.
Another heart-healthy benefit of leafy greens, Dr Cheema says, is that they’re high in vitamin K, explaining, “Vitamin K helps guide calcium into your bones where it belongs and away from your artery walls, preventing them from becoming hard and calcified.” In this way, the veggie supports your heart and your bones!
While food can be a powerful agent for lowering blood pressure, it often isn’t enough; that’s where blood pressure-lowering medications come in. But Dr Runge emphasises that food and medications should work together; it’s still essential to maintain a heart-healthy diet even if you are taking a blood pressure-lowering medication.
It’s also important to know that one in three adults with high blood pressure doesn’t know they have it. “You cannot directly feel high blood pressure or high cholesterol; they are often called ‘silent’ conditions. The only way to know if your arteries are under stress is to have your key health numbers checked regularly.
This means getting your blood pressure, cholesterol, and blood sugar levels measured by a doctor. Managing your heart health starts with knowing what you need to manage,” Dr Cheema emphasises.
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.
