High blood pressure: The 16p fruit shown to lower your reading

High blood pressure is dangerous because it forces your heart to work harder and also damages blood vessels. To keep your health in check, eat one nutritious fruit that is proven to help lower your blood pressure.

Researchers from the Oslo University Hospital tested 118 people who had elevated blood pressure readings.

At the beginning of their study, the test subjects had blood pressure readings between 130/85mmgHg and 159/99mmHg.

An ideal blood pressure reading is between 90/60mmHg and 120/80mmHg.


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Randomly, some people were given an apple once a day for eight weeks.

Others were given three kiwis a day to eat for two months.

Results revealed that those who ate the kiwis had reduced blood pressure readings compared to those who ate the apples.

The researchers believe kiwis contain bioactive substances that helped to lower blood pressure.

The vibrant and fleshy green fruit is an excellent source of vitamins and minerals.

At just 34 calories, the delicious kiwi has a high vitamin C content – and, surprisingly, it contains more vitamin C than an orange, the same size.

BBC Good Food adds kiwis are also a great source of vitamin E.

Vitamin E helps support the immune system.

And, at just 16p, adding kiwi to your shopping list won’t cause much harm.

The British Heart Foundation recommends eating more fruit to lower blood pressure.

Another health-boosting snack that has been proven to lower blood pressure is berries.

One large study published in The American Journal of Clinical Nutrition studied over 34,000 people with high blood pressure.

They found that those who consumed strawberries and blueberries had an eight percent reduction in blood pressure readings.

Additionally, bananas can also help to manage blood pressure.


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One banana contains around 422mg of potassium – a key mineral that alleviates tension in the walls of blood vessels.

A separate study published in the American Journal of Hypertension revealed how watermelon can lower blood pressure.

Fourteen people with elevated blood pressure took either watermelon extracts or a placebo (fake watermelon extracts) for six weeks.

Findings revealed that those who took watermelon extract had a significant reduction in blood pressure readings.

Watermelon contains an amino acid called citrulline.

Citrulline helps the body to produce nitric oxide, which is believed to lower blood pressure as it relaxes blood vessels and encourages flexibility in the arteries.

The British Heart Foundation adds other dietary recommendations for lowering blood pressure readings.

As well as eating more fruit, the charity suggest eating more vegetables and reducing salt intake.

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