High blood pressure is measured as 140/90mmHg or above, according to the NHS. Eating which summer fruit could help you lower your reading?
Researchers from Florida State University found one summer fruit that could “significantly reduce blood pressure”.
The 12-week study focused on 12 middle-aged, obese men and women who had high blood pressure.
The NHS defines obese as having a BMI (Body Max Index) between 30 to 39.9.
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Using a flimsy tape measure, a man with a waist circumference of 94cm or above may have obesity-related health problems.
This holds true for women measuring with a waist of 80cm or more.
Published in the American Journal of Hypertension, half of the study group were given a placebo while the other half were given a fruit extract.
Throughout the experiment, participants refrained from taking any blood pressure medication.
The volunteers also didn’t make any significant changes in their lifestyle, such as exercising.
After comparing the two groups, the researchers concluded: “The pressure on the aorta and on the heart decreased after consuming watermelon extract.”
That’s right, the summer fruit that helped lower blood pressure readings was watermelon.
Best enjoyed from mid June to late August, according to BBC Good Food, watermelons are watery, sweet and refreshing.
The British Heart Foundation (BHF) has four distinct steps for reducing blood pressure readings.
Supporting the study outlined above, the BHF suggests for people to eat “more fruit”.
The informative charity also recommends people to be “more active”.
This can be achieved by performing workout routines at home, or exercising outside – whether that be walking or jogging.
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Another tip from the BHF is to lose weight.
This can be achieved by burning more calories than you consume.
The NHS guides men to consume no more than 1,900kcal (calories) per day if you intend on losing weight.
And women should eat no more than 1,400kcal per day.
This should help people to lose weight at a healthy rate – up to two pounds in a week.
And this, alongside adequate amounts of exercise, can help somebody reach a healthy BMI.
The fourth step to lowering high blood pressure readings is to “reduce how much alcohol you drink”.
Better yet, you could abstain. However, if this is something you don’t want to do, try a few days a week alcohol-free.
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