Healthy Reports

– A Nutrition Blog by James Johnson –

Kiwis and High Blood Pressure

Kiwis and High Blood PressureFabulous in taste and rich in nutrients, Kiwi fruits are often used to make smoothies. These can also be packed and taken along for use during the lunchtime. Small in size, and having a tangy, sweet flesh, these fruits are noted for their wonderful taste and flavor, as well as many important health benefits. These are packed with vital nutrients such as potassium, folate, Vitamin E,  Vitamin K and Vitamin C. These are also a rich source of fiber and a lot of antioxidants. The fruit can boost natural immunity as well as aid in the effective management of hypertension.

Kiwis and High Blood Pressure Studies

A study carried out in 2014 found out that the bioactive substances present in 3 kiwis could help reduce hypertension in a day more than what an apple can do, if taken every day. As per results from a study, a single serving of kiwi every day can lower blood pressure levels in those with slightly higher levels.

The effects of kiwis and apples were compared by the researchers on those suffering from slightly high levels of blood pressure. It was revealed that the intake of 3 kiwis every day led to more reduction in diastolic as well as systolic blood pressure, than having one apply daily, for the same amount of time.

Why Do Kiwis Help Lower High Blood Pressure

It is suspected that the reduction is caused by the bioactive substances that are present in kiwis. The fruit has a lot of vitamin C, which can help improve B.P readings. A study showed that those who had around 500 mg of Vitamin C daily for around 8 weeks were able to have lowered B.P levels.

The presence of potassium is another reason why it works. On a daily basis, 4,700 milligrams (mg) of this mineral is what grown-ups need to have. But in the diets of most people, less than 50% of this much potassium is present. Kiwis have almost no sodium, but the presence of potassium helps in reducing the tension in human blood vessel walls. Naturally, it is effective in educing the blood pressure increasing effects of sodium. Both potassium and sodium are important for the human body, for good health. Fruits like Kiwis can fix the sodium – potassium imbalance in the body that is caused by modern diets, having an excess of sodium. It has positive effects in lowering blood pressure levels, just like Pomegranates.



ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.

Categories: Hypertension