High blood pressure diet: Oranges can reduce your BP reading

High blood pressure diet: The NHS confirmed that a reading of 140/90mmHg is considered high blood pressure, which puts your life at risk. Consumption of one cheap fruit could help improve your health. Published in the European Journal of Nutrition, researchers assessed the sustained and acute effects of fruit consumption. In particular, 159 participants either received a placebo or a fruit drink that naturally contains hesperidin.

Those who consumed 500mL/day of orange juice experienced a decrease in systolic blood pressure.

Blood pressure readings are separated into two parts:

  • Systolic blood pressure – the top reading
  • Diastolic blood pressure – the bottom reading.

To illustrate, a blood pressure reading of 140/90mmHg represents 140mmHg (systolic) and 90mmHg (diastolic blood pressure).

The study extended for 12 weeks, with short-term and long-term benefits of drinking orange juice documented.

Systolic blood pressure reduction was “dose-dependent” on the hesperidin content.

The control drink, on the other hand, didn’t lead to a reduction in systolic or diastolic blood pressure readings.

After 12 weeks of orange juice consumption, four genes related to hypertension were expressed differently.

These were “PTX3, NLRP3, NPSR1 and NAMPT” that expressed differently in “peripheral blood mononuclear cells”.

The researchers concluded that hesperidin in orange juice reduces systolic blood pressure after “sustained consumption” – and even after a single dose.

The chronic consumption of orange juice was shown to “enhance its postprandial effect”.

Thus the researchers theorised that orange juice consumption could be ideal to help manage the blood pressure of people who have pre-hypertension.


WebMD explained that prehypertension – otherwise known as stage one hypertension – means the systolic blood pressure reading is between 120mmHg to 139mmHg.

Alternatively, the diastolic blood pressure reading is 80mmHg to 89mmHg.

People should be aware that prehypertension is a warning that you’re at greater risk of high blood pressure.

Not only that, prehypertension could also mean the person affected has a higher risk of:

  • Cardiovascular disease
  • High cholesterol
  • Obesity
  • Diabetes.

Lifestyle adjustments are key at this stage to prevent high blood pressure.

This includes losing weight if you are currently overweight.

Another important step is to exercise regularly, and to eat a healthy diet full of:

  • Fruits
  • Vegetables
  • Whole grains
  • Fish
  • Low-fat dairy.

It’s also helpful to cut back on dietary salt, saturated and trans fats.

Furthermore, a vegetarian or plant-based diet could be helpful, as could only drinking alcohol in moderation.


Post source Daily Express

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