Best Fruits to Help Lower High Blood Pressure Naturally

Whether we have high blood pressure and prefer to lower it naturally, or simply want to regulate our normal readings, eating these specific fruits can best help us do so.

High blood pressure, or hypertension, forces our hearts to work harder when pumping blood into our arteries (blood vessels), which can damage the blood vessels in our brain and lead to a stroke. In other cases, hypertension could contribute to hardening of the arteries (atherosclerosis), which can lead to heart failure.

Nobody knows the specific cause of high blood pressure, but contributing factors have included stress, genetics, smoking, drinking too much alcohol, and consuming too much sodium.

Important: Potassium, Calcium & Magnesium (Key ingredients): Fruits that contain Potassium in particular, but also Calcium and Magnesium, are best because they can naturally help lower high blood pressure by relaxing our arteries and increasing their blood flow. Because each of these minerals helps to regulate our blood pressure, they provide even more of an impact by working together. FYI, all three are electrolytes. Also, it's been indicated that potassium supplements don't have the same affect as eating fruits high in potassium. If you have high blood pressure, potassium-laden foods should be eaten every day.

Tip: Various studies show that increasing Magnesium in a diet can significantly reduce the frequency of migraine attacks, and eating more foods with Magnesium & Potassium can help fight muscle cramps.(Yet many foods don't list their magnesium content, as if it's unimportant!) Also, migraines are often caused by stress, which drains magnesium from our bodies.

Sodium (Caution!): Although the above minerals actually help keep our sodium levels from rising, if we really want to lower our high blood pressure naturally, or regulate it, we must also lower our sodium intake, because sodium increases high blood pressure! This doesn't necessarily mean adding less salt to our food. The real catalyst is the outrageous amount of sodium in processed foods, such as packaged meals, canned goods and chips. For example, I found 1290 mg. of sodium in a box of prepared soup mix, 870 mg. of sodium in a can of cream of mushroom soup, and 770 mg. in a box of hamburger helper.

And don't forget breakfast cereals. An 8.7 oz. box of Kix has a whopping 210 mg. of sodium, an 11.5 oz. box of Lucky Charms 190 mg., a 1 lb. box of Frosted Cheerios 170 mg. and an 11.5 oz. box of Alpha Bits 160 mg. The amount of sodium in processed foods should be less than or equal to their number of calories. Otherwise we're increasing our chances of heightening our high blood pressure.

Sugar: While fruits in general contain natural sugar, this kind contains vital nutrients, whereas table sugar and high fructose corn syrup just pile on "empty" calories with no nutritional benefits. If you're concerned about the calories in raw fruits, eat smaller portions. And for dried fruits, ones without added sugar are the best.

Organic dried fruits-beware: Despite being organic, I found that many brands exactly matched their popular non-organic counterparts in nutrient amounts and sugar content. Before buying, make sure you check their nutrient facts!

The following fruits contain the highest amounts of Potassium, Magnesium and Calcium, besides being low in sodium. I've included their sugar content and calories. If you're on medication for high blood pressure, don't stop taking it until you consult with your doctor. Also, everyone should avoid foods containing saturated fat, which raises our cholesterol, also contributing to high blood pressure.

RAISINS Besides containing more potassium than bananas, they are one of the very best fruits to help lower high blood pressure naturally. And overall, they are superior for our health. For one thing, they don't cause tooth decay, because their oleanolic acid (omega 9-a monounsaturated fat that helps fight off cholesterol) and boron both fight mouth bacteria to promote healthier teeth and gums. Raisins also contain antioxidants, are good for our eyes, and help fight against macular degeneration. In addition, they boost bone density (important regarding osteoporosis), fight anemia, and are high in fiber (aiding in regularity), while their natural fruit sugar (calories) provides quick energy. Since they're great for suppressing hunger between meals, I suggest eating a handful every day! Tip: If you're going to be donating blood, eat some raisins beforehand, because they're very high in iron.

Sun-dried raisins: In a 1.5 oz serving (¼ cup, or the amount in a small box) of Sun-Maid's sun-dried raisins, there are 310 mg. of Potassium, 2% Calcium, approx. 11 mg. of Magnesium, 10 mg. of Sodium, and 29 grams of sugar, with 130 calories. This provides one full serving of fruit. FYI: Four pounds of raw grapes equals one pound of raisins.

GRAPES: In comparison, 1 cup of green grapes has 176 mg. of Potassium, 13 g. of Calcium, 5 mg. of Magnesium, and 2 mg. of Sodium, with 14.95 g. of total sugars and 113.6 calories. (Golden raisins are made from green grapes that are treated so they keep their color.)

Uses: Other than eating raisins straight or with cereal or yogurt, you can add them to roasts, chicken or pork dishes, stews, casseroles, or even soup.

APRICOTS: With their low amounts of sodium, super high amounts of potassium and high amounts of magnesium, apricots are one of the very best fruits to help naturally lower high blood pressure. But they're a powerhouse for other health benefits, too. They contain lycopene and high amounts of beta-carotene, which besides protecting our eyes from macular degeneration, have antioxidant affects to help fight against several types of cancer and protect our hearts. They also contain Vitamin A, which protects our skin against the sun, protects the retinas of our eyes, and helps prevent cataracts, besides boosting our night vision. In addition, they fight against fatigue, and have lots of fiber.

Dried: In ¼ cup of Sun Maid's halves, I found 480 mg. of Potassium, 2% Calcium, (Magnesium not noted), no sodium, and 22 g. sugar, with 100 calories. Since apricots are naturally low in sugar, try to find dried ones without any added sugar!

Raw: In comparison, depending on its size, one raw apricot only has approx. 103.60 mg. Potassium, 4.90 mg. of Calcium, 2.80 mg. of Magnesium, .35 mg. Sodium and 3.50 g. total sugar, with 16.80 calories.

Uses: Whether dried or raw, chopped up or sliced, apricots are great in cold or hot cereals, salads, pancakes, with ice cream, and in cakes and other baked goods and dishes.

Prunes contain about twice as much potassium as one banana! And these specially-grown and dried plums also have plenty of calcium and magnesium, yet are low in sodium-the perfect recipe to help lower our high blood pressure naturally. In addition, they're high in antioxidants and fiber, to help protect us against cancer and increase our vitality, besides aiding irregularity. But this fruit is fairly high in natural sugars, albeit lending to energy, so eat small portions.

Pitted Prunes Five prunes (a 1 ½ oz. serving size) from a Sunsweet package contain 290 mg. of Potassium, 2% Calcium, Magnesium not noted, 5 mg. of Sodium, and 12 g. of sugars, with 100 calories.

Uses: As an alternative to eating this fruit plain, try dicing them up and putting them on cold or hot cereal, or add some when you make roast beef.

Prune Juice (Contains the same antioxidants and nutrients as whole prunes, including fiber and sorbitol, a natural laxative.) An 8 fl. oz. serving of Sunsweet (not from concentrate) contains 530 mg. Potassium, 2% Calcium, 8 % Magnesium, 1% (30 g.) Sodium, with 24 g. of sugars, and 180 calories.

Cooked or Stewed Prunes: Beware! For two-thirds of a cup from a jar of Sunsweet's "Ready to Serve" pre-cooked prunes with pits, the amount of Potassium isn't listed, but they contain needlessly-added sugar, are high in Sodium, and contain high fructose corn syrup! The specifics: 2% Calcium, Magnesium not noted, 15 mg. of Sodium, and 24 g. of sugars for 150 calories.

Instead of buying them precooked, do it yourself. Simply put some packaged prunes in a pan, add boiling water, cover the pan until the water plumps them up, and they're done. You'll derive the most benefits this way, and you needn't add any sugar, because the fruit is naturally sweet. If you prefer eating them cool, let the prunes soak in the water until it cools, then refrigerate them in the pan for 24 hours.

DATES (Another powerhouse for nutrition.) This fruit not only is extremely high in potassium, very high in calcium and magnesium, and extremely low in sodium, but it's laden with Vitamins B1, B2, B3 and B5 (antioxidants). Dates also have lots of Vitamins A and C and fiber. They're great for anemia, constipation and fatigue, and supply quick energy because they digest so quickly.

There are about 23 calories in a single date, which is very low according to weight-watching experts. TIP: It's been suggested that if you're inebriated, soaking dates in some water and drinking it will help. And drinking milk that's been boiled with dates (especially fresh ones) is said to be very nutritious, especially during convalescence.

Packaged: If you can't find fresh dates, a 1½ oz. serving size (5-6 dates) of Sunsweet's California pitted dates has 270 mg. of Potassium, (Magnesium not noted), and 2% Calcium, no sodium and 27 g. of sugar, with 120 calories.

FIGS (Dried) Figs are unique because they're one of the highest alkaline foods, thus helping to balance the pH levels (acid) in our bodies. For a great article on pH levels, read http://www.trans4mind.com/nutrition/pH.html Figs also contain much more calcium than whole milk, thereby helping our bone density; are high in minerals and fiber; and are a healthy energy snack. And of course, due to their high amounts of potassium, calcium and magnesium, they're high on the list of best fruits to help lower our high blood pressure naturally.

Generally, one fig contains 57 mg. Potassium, 14 g. Calcium, 6 mg. Magnesium, 1 mg. Sodium, and 4.03g. sugar, while 1 cup of dried, uncooked figs, has 1013 mg. Potassium, 241 mg. Calcium, 101 mg. Magnesium, 14.9 mg. Sodium, 71 g. sugars, with 371 calories.

Uses: Dice or chop some up and add to hot or cold breakfast cereals, salads, rice, or yogurt, or use them in baked goods such as cookies or muffins. (To keep dried figs fresh for several months, wrap them well and keep them refrigerated or in a cool, dark place.)

AVOCADOS (They're a fruit!) Not only is there more soluble fiber and protein in an avocado than in any other fruit, but they definitely help lower high blood pressure and are heart-healthy. One avocado contains 60% more potassium than a banana with much less natural sugar, and is low in sodium. They also have ample amounts of magnesium, Vitamins C and K, the B6 vitamins (antioxidants), and folate (see my "four best fruits" article on the benefits of folate). http://voices.yahoo.com/four-best-fruits-healthiest-nutritious-31072.html?cat=5 I've chosen avocados as one of the four best fruits in there!

Don't be scared off by their fat content! Avocados contain monounsaturated fat, which helps to naturally cut our risk of having a heart attack. They also have both oleic acid (Omega 9) and beta-sisterol, which block our absorption of cholesterol from food, thus helping to lower our cholesterol.

One cup of avocado slices contains 874 mg. of Potassium, 16 mg. of Calcium, 56 mg. of Magnesium, 14 mg. Sodium, and 1 gr. of sugar, with 235 calories of "good" fat.

Tips & Uses: Whenever you're eating a salad with carrots, spinach or lettuce, or using salsa, add some avocado slices or guacamole. Avocados help our bodies absorb the carotenoids in these vegetables. And if you add avocados or guacamole to tomatoes, you'll highly increase your absorption of lycopene. I do this religiously. Otherwise, instead of using butter, spread some mashed avocado on a baked potato (a double whammy, because potatoes are superb at lowering high blood pressure), or eat some slices with milk and sugar, or on bread. Yum!

Guacamole usually is high in calories, but the brand "Wholly Guacamole" has come to our rescue (I found it in the produce dept. at Roundy's; ask other stores if they carry it). One pouch (57g or 4 tbsp.) has 280 mg. Potassium, 0% Calcium, Magnesium not noted, 150 mg. Sodium, and 1 g. sugars for 100 calories (calories from fat: 70).

BANANAS (raw): Although they're definitely great at naturally lowering high blood pressure, avocados are even better (see above). Bananas also work as a laxative and antacid, and if we lose fluids from exercise or diarrhea, they will help restore our lost electrolytes (as will an avocado). Besides their many other benefits, the high amounts of B Vitamins in bananas can help calm our nerves.

An average-sized banana has 467 mg. of Potassium, 7.08 mg. of Calcium, 34.22 mg. of Magnesium, only 1 mg. of Sodium, and 21.82 g. of sugar, with approx. 108 calories. Their calories digest slowly, giving us ongoing, longer-lasting energy.

Uses: Other than eating this fruit straight, add some slices to your green salads, yogurt or smoothies. Put some on your cereal, eat them in a bowl of milk, or make banana bread. My favorite: Make a peanut butter (protein!) and sliced-banana sandwich.

Banana Chips: Avoid them, unless you can find a truly nutritious brand or ones that are dried naturally. Otherwise, you might as well eat potato chips! They're not only sweetened, but fried in "bad" oil. For example, "Good Sense," a supposedly healthier brand, makes theirs with coconut oil-a saturated fat that can raise cholesterol. And in their 210 calories half cup serving size, this self-proclaimed nutritious company didn't even list the potassium (or magnesium) content. While they contain no sodium, their third ingredient was sugar, and banana flavoring was added. However, as their promotion says, they are "sweet & crunchy."

KIWI Although it's not high on the list of best fruits that help lower high blood pressure naturally, kiwi has as much potassium as a banana. It's an excellent source of Vitamin C, and contains good amounts of Vitamin E, magnesium, potassium and copper, which protect our blood vessels and heart. To learn about kiwi's "asthma protection" and many other health benefits, see my "four best fruits" article under Kiwi http://voices.yahoo.com/four-best-fruits-healthiest-nutritious-31072.html?cat=5

One kiwi has 252.32 mg. of Potassium, 19.76 mg. Calcium, 22.80 mg. Magnesium, 3.80 mg. of Sodium, and 8.51 total grams of sugar, with 46.36 calories.

Uses: Other than scooping out the "meat" with a spoon and eating it straight, after it's peeled you can either slice or dice it. Put some in your wine, ice cream, cereal, or salads (including salads with chicken or turkey), or use kiwi to garnish a pie or cake. Some folks even use kiwi as a quick meat tenderizer, but don't use more than half of one or your meat will get mushy.

CANTALOUPE isn't high on the list of best fruits that naturally lower high blood pressure either, but they do have lots of potassium. They're also high in beta-carotene, an antioxidant and immunity booster that converts into Vitamin A, which is important for our vision and promotes lung health. In addition, they're an excellent source of Vitamin C and are very low in calories. The more they ripen, the more their antioxidant levels increase. (The melon, although a fruit, is a member of the cucumber family!) Tip Cantaloupe doesn't get any sweeter once it's been picked. To find one that's ready to eat, find the end opposite of the stem. (It looks somewhat like a belly button.) Gently press on it, and if it gives a little, the melon is ripe. I also knock on the melons a bit to ensure they're not mushy inside.

One cup of cubed cantaloupe has 494 mg. of Potassium, 17 mg. of Calcium and Magnesium, 14 mg. of Sodium, and a total of 12 g. sugar, with 56 calories.

Uses: For sure, try some in your wine! Otherwise, besides eating it straight, put some chunks in fruit salads, ice cream, or even in cold or hot cereal.

ORANGES vs. ORANGE JUICE (Read about Fortified OJ below; I recommend it!) In general, this fruit is high in Potassium and low in Sodium, but it contains less Calcium and Magnesium. Yet both oranges and their juice will help lower high blood pressure and provide lots of Vitamin C. Your choice: Orange juice from a store isn't as fresh as actual oranges, and usually sugar is added, but making our own is inconvenient. Meanwhile, oranges have fewer calories, and their fiber helps to fill us up quicker. If you choose the juice, buy 100% pure, without added preservatives. But avoid those nasty orange drinks! (Re: Vitamin C supplements, tests show they don't provide the same protection as orange juice or oranges.)

One average orange contains 237 mg. of potassium, 52 mg. of calcium, 13 mg. of magnesium, no sodium, and 12g. total of sugars, with 61 calories.

Orange Juice: I compared an 8 oz. serving of three brands (Roundy's, Tropicana and Trader Joe's) with "Calcium & Vitamin D" added, against their "Original" forms. All of them, in either form, had 110 calories, no sodium and no fat.

Calcium & Vit. D added: Roundy's had 470 mg. Potassium, while Tropicana & Trader Joe's only had 450 mg. Also, Roundy's had 200% Vitamin C, while the others had 120%. All three had 25% Vit. D and 35% Calcium. Only Tropicana noted its Magnesium (6%). Roundy's had 20g sugar; the others 22%.

Original: Roundy's actually had 480 mg. Potassium (vs. its 470 fortified), while the others still had 450. Roundy's still had 200% Vit. C, while the others still had 120%. Vit. D wasn't listed on any, and their Calcium dropped to 2%. And again, only Tropicana noted its Magnesium (still 6%).

In summary, whether we want to lower our high blood pressure naturally or merely maintain our present readings, eating these specific fruits will help us. At the same time, we'll derive all their other best health benefits and satiate our taste buds. So from my home to yours, enjoy!