8 Fruits That Lower Blood Pressure: ‘Two- to Four-Point Reduction,’ Says Dietitian

Sure, we all know that fruit is good for us, but it still never ceases to amaze us just how powerful Mother Nature’s “candies” really are. Could reducing blood pressure be one of their superpowers? We asked a leading dietitian to share how, why (and most importantly, which) fruits lower blood pressure and help keep our hearts healthy.

Can fruits help lower your blood pressure?

The answer is yes… a bit. “Eating fruit regularly can help lower blood pressure slightly, but it isn’t a substitute for medication when needed,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes.

While fruit may not make a major dent in your systolic and diastolic blood-pressure readings, it can still move the needle in the right direction. “Adding fruit to your meal plan is a great way to support your heart health—in fact, people who eat fruit regularly tend to have systolic blood pressure about two to four points lower than those who eat very few fruits,” she adds.

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That’s great news, because studies show lowering blood pressure by even a couple of points can improve cardiovascular health significantly, slashing the risk of heart disease, heart attack and stroke.

8 fruits that lower blood pressure

Now that we know eating fruit can help lower blood pressure, let’s explore which are best for your cardiovascular health. Here, Palinski-Wade shares her top picks:

Berries

Just in case you needed another reason to sprinkle blueberries, raspberries or strawberries into your oatmeal or smoothies, here’s one more: “[Compounds called] polyphenols in berries help blood vessels relax and function better,” she says. “Studies show that adults at risk for hypertension who regularly eat berries see about a two- to three-point reduction in blood pressure.”

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Bananas

You may already know that potassium-rich bananas ease muscle cramps, but you may be surprised that the powerful electrolyte also plays a key role in reining in high blood pressure. “Potassium helps counteract the blood-pressure-raising effects of excess sodium,” explains Palinski-Wade.

A recent Canadian study in the American Journal of Physiology shows just that: Interestingly, researchers found that increasing the ratio of potassium to sodium in our diet may lower blood pressure more than simply cutting your sodium intake alone.

Kiwifruit

“An apple a day keeps the doctor away” isn’t the only health aphorism in town: “Three kiwifruits a day keeps a heart attack away” is also worth remembering. Well, it’s not an official phrase yet, but the science backs it up. A study in the journal Blood Pressure shows that eating three kiwis a day dials down blood pressure in people with elevated readings, reducing the risk of heart attack and stroke.

Apples and pears

These flavonoid-packed fruits are heart-health all-stars, helping lower “bad” LDL cholesterol and, yes, lower blood pressure. “Eating more apples and pears has been linked with a few-point drop in systolic blood pressure, most likely due to their potassium, fiber and anti-inflammatory compounds,” confirms Palinski-Wade.

Avocados

Have a craving for guacamole or avocado toast? Dig in! “Avocados can benefit blood pressure, thanks to their rich nutrient profile including potassium, magnesium and healthy fats, which all help support vascular health and improve metabolic markers linked to blood pressure,” explains Palinski-Wade.

Citrus fruits

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Oranges and grapefruits have a lot going for them, like fiber, potassium and flavonoids. But perhaps the one nutrient that sets them apart from other fruits is vitamin C, which is shown to help keep blood vessels elastic and lower blood pressure. Try starting your day with half a grapefruit or adding orange slices to your salad.

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How much fruit should you eat to lower blood pressure?

Just how much fruit do you need to eat to relax blood vessels and bring down your BP? “Most research finds between two to four servings of fruit per day provides the greatest benefits, especially when paired with a DASH diet or Mediterranean-style eating plan and regular exercise,” says Palinski-Wade.

Dried fruit without added sugar counts as a fruit serving and provides similar benefits, she adds. “Smoothies made with whole fruit also retain the fiber, potassium and plant compounds that support blood pressure, so enjoying fruit in this way is also great for your blood pressure.”