What Are the Best Fruits for Lowering Blood Pressure?

Fruits and vegetables have several health advantages. According to the American Heart Association, one should have about four to five servings of fruits a day.

One serving of fruit equals

• One whole medium-size fruit, such as peach, apple, or orange
• Half a cup of diced fresh, frozen, or canned fruits
• One-fourth cup of dried fruits
• One-fourth cup of fruit juice

Although a single serving of 100 percent juice can replace one of your recommended daily servings of fruits, eating the fruit is better than drinking its juice. This is because eating the entire fruit provides valuable fiber to yourdiet. Besides, there are always chances of overconsumption of juices because they are less filling compared to fruits.

You must always choose 100 percent juices over juices with added sugars or sodium.

Many foods and饮料may worsen your high blood pressure. These must be avoided or consumed in moderation.

Avoid the following foods and drinks to forhypertension:

• High sodium foods, such as:
  • canned, smoked, or cured meat,
  • seafood,
  • poultry and bacon,
  • salted nuts,
  • salted butter,
  • pizza, and
  • canned beans with added salt.
• Saturatedfats, such as:
  • butter,
  • cheese,
  • French fries,
  • margarine (especially stick margarine), and
  • fried foods.
• Sugary foods andbeverages, including:
  • colas,
  • sweetened juices,
  • cakes,
  • cookies, and
  • candies.
• Alcohol
  • Limit alcohol to no more than one drink a day for women and two drinks a day for men.
    • (1 = 12盎司的啤酒,喝4盎司酒,1.5盎司80-proof spirits, or 1 oz 100-proof spirits.)
• High-fat dairy
• Canned soups
• Fast foods
• High fat or regular salad dressings