High blood pressure is a global chronic health problem, and its damage to vital organs such as the heart, brain, and kidneys is insidious and slow. In addition to regular medication and a healthy lifestyle, dietary modification is also an important means of controlling high blood pressure.
Among many foods, some researchers have found that eating two fruits may reduce the risk of death from high blood pressure, that is, apples and bananas.
Eat these 2 kinds of fruits often
or reduce the risk of death from high blood pressure
In 2024, researchers from the Second Affiliated Hospital of Dalian Medical University and other institutions published an important study in the journal Frontiers in Nutrition.
The study was based on a 10-year follow-up study of 2,480 hypertensive patients from the National Health and Nutrition Examination Survey (NHANES) database to explore the relationship between different fruit consumption frequencies and the risk of all-cause mortality in hypertensive patients.
The study involved a variety of fruits, including apples, pears, bananas, pineapples, and grapes, and was categorized by frequency of consumption.
The results showed that patients who consumed apples 3-6 times a week had a 40% lower risk of all-cause mortality compared to hypertensive patients who rarely ate apples.
Similarly, patients who consumed bananas 3-6 times a week had a 24% lower risk of all-cause mortality compared to those who rarely ate bananas.
More strikingly, when bananas and apples are eaten together, the frequency of 3-6 times per week is associated with a 43% lower risk of all-cause mortality.
However, this study only revealed the association between eating more bananas and apples and a lower risk of all-cause mortality in people with high blood pressure, and did not prove a causal relationship between the two.
Eat bananas and apples often
What are the benefits for people with high blood pressure
Banana:
Bananas are a high-potassium and low-sodium food, and the importance of potassium for people with high blood pressure is self-evident. Potassium helps to balance the amount of sodium in the body and promotes the excretion of sodium salts, which helps to lower blood pressure.
In addition, bananas are rich in dietary fiber, vitamins C and B6, and a variety of antioxidants, all of which are beneficial for cardiovascular health.
Apple:
Apples are rich in dietary fiber, especially pectin, which can promote gut health and help lower bad cholesterol (LDL) levels in the blood.
Apples are also high in antioxidants, such as vitamins C and E, as well as flavonoids, which help reduce cardiovascular inflammation and protect heart health.
Improving high blood pressure starts with these 5 things
1. Healthy Diet:
Adopt a low-salt, low-fat, high-fiber diet. Increase your intake of vegetables and fruits, reduce processed foods and fast food, choose whole grains instead of refined grains, and limit alcohol consumption and high-cholesterol foods.
2. Moderate exercise:
Regular physical activity can help lower blood pressure. Get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, swimming or cycling, and two days of muscle-strengthening activity per week.
3. Control your weight:
Being overweight or obese is an important risk factor for high blood pressure. Strive to achieve and maintain a healthy weight through a healthy diet and regular exercise.
4. Quit smoking and limit alcohol:
The nicotine in tobacco causes blood vessels to constrict, which increases blood pressure. Excessive alcohol consumption can also lead to an increase in blood pressure, increasing the risk of heart disease and stroke. Therefore, patients with high blood pressure should resolutely quit smoking and limit alcohol consumption.
5. Stress management:
Long-term stress can cause blood pressure to rise. Learn relaxation techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation to help cope with the stresses of everyday life.
In addition, people with high blood pressure should monitor their blood pressure regularly, follow their doctor's instructions, take antihypertensive medications, and maintain communication with their medical team to ensure the effectiveness of their treatment options.