10 Summer Fruits To Lower Blood Pressure Without Medicine!

I want to bring you grocery shopping with me because I want you to eat these top 10 summer fruits to lower blood pressure, without medications. Now we know that high blood pressure is a leading cause of heart disease, strokes, and kidney disease. According to the Centers for Disease Control and Prevention (CDC), about half of the adults in the United States have high blood pressure, yet, most do not have it under control. In fact, according to the National Ambulatory Medical Survey, high blood pressure was the primary diagnosis in over 56 million doctor’s visits. Now that’s a lot of doctors’ visits.

 

 

I, of course, am a medical doctor and I love seeing my patients. But if you could figure out a way to see your doctor a little bit less, by controlling your blood pressure better, by eating healthy fruits, wouldn’t you want to do it? I thought so. So that’s why I’m bringing you shopping with me and I want you to eat these top 10 summer fruits, to lower your blood pressure, without medicines.

Don’t miss out on getting your copy of my book, “Under Pressure: A Guide To Controlling High Blood Pressure.” This comprehensive guide provides a detailed, step-by-step approach to managing high blood pressure. It’s filled with essential tools, guidelines, and information to help you take control of your health. Click here to download your copy today.

I am Dr. Frita. I’m a board-certified nephrologist in Atlanta, which means, I specialize in kidney disease and high blood pressure. So taking care of patients with high blood pressure is what I do, day in and day out. One of the things I’ve noticed over the years is that when my patients eat healthy foods, I’m oftentimes able to wean them off of some of their blood pressure medications.

10 summer fruits to lower blood pressure

Now, to be totally honest, for some patients, even when they are eating healthy foods and even when I can wean them off of certain medications, sometimes they may still require a medication or two. And that’s when it becomes important to understand that medicine and managing blood pressure, has to be done in an integrative fashion. Yes, we use natural and holistic measures. And we use traditional medicines, when necessary, to lower blood pressure safely. Today, we’re going to focus on the natural, holistic side. So let’s talk about these 10 best fruits for lowering blood pressure.

10 Summer Fruits To Lower Blood Pressure

blueberries to lower blood pressure

1. Blueberries

I love blueberries. I’ll tell you the truth. Not only are they delicious but they’re also really healthy for you. They’re high in vitamin C, which we know is also good for your immune system. They’re loaded with antioxidants and fiber and we know that fiber can help you to unclog your arteries naturally. Blueberries also have anthocyanins, which can help widen your blood vessels and lower your blood pressure. You can enjoy blueberries as a snack, like I do, just by themselves. And you can also enjoy them as toppings on your yogurt. They are also an excellent addition to your smoothies and you can even put them on your salads.

summer fruits to lower blood pressure

2. Watermelon

I love watermelon. Stereotypes be darned. I don’t care. Because watermelon is a hydrating, healthy fruit. It has vitamins A, vitamin C, and it contains citruline, which helps your body to produce nitric oxide. And we know, that nitric oxide helps to dilate and relax blood vessels, which helps to lower your blood pressure naturally. Now, when you have watermelon, you can eat it by itself, of course. You can also juice it. You can put it in smoothies. And you can make a delicious agua fresca. Now how’s this for a wonderful summer fruit?

blackberries fruit to lower blood pressure

3. Blackberries

Blackberries are a delicious, tart, and wonderful fruit. And yes, they are also good for your blood pressure. Blackberries are high in fiber. They’re also high in vitamin C, and vitamin K. They have antioxidants and they have polyphenols, which help to support your heart health. And you know that’s good for blood pressure. For your blackberries, you can enjoy them as is. Just wash them off and eat these delicious berries. You can also put them in your salads. I sometimes like to put my blackberries in my oatmeal.

Question, what’s your favorite way to enjoy some of these summer fruits, like blueberries and watermelon? Share your go-to recipe or snacks, in the comment section, below.

4. Plums

Plums are great because they’re high in dietary fiber, which again, helps to unclog your arteries. They also have vitamin A, they have vitamin C, plus they also have lots of antioxidants. Here’s something else that’s great about plums, they’re high in potassium. And we know that potassium can help with blood pressure because the more potassium you take in, the more sodium you get rid of. Be sure to watch my video on high potassium foods that are good for your blood pressure, after you finish reading this article.

 

5. Cucumbers

Listen, I love cucumbers and I’ll tell you why. They are low in calories, that’s important. They’re also very hydrating. And they have vitamin C, and vitamin K. Here’s what’s really neat. Cucumbers are also high in potassium and magnesium. This is why it’s important. A lot of my patients I will see and they have low potassium and we will try to replete their potassium, and give them potassium. But guess what? If they have low magnesium, then it’s almost impossible to get the potassium up. So yes, that’s a little-known fact. In order for you to have adequate potassium levels, you must also have adequate magnesium levels. So one of the answers can be cucumbers. Because they have both potassium and magnesium. They’re also great, as far as making juices. Which, I definitely love to make juice because they’re over 95% water. Here’s the other thing, you can enjoy cucumbers in a lot of different fashions. I like to slice them up and just eat them as is. I also like to put them in salads. And, again, I love putting them in my juices.  Cucumbers are a wonderful, low-calorie, hydrating snack. And it’s definitely a summer fruit in which you should indulge.

muskmelon fruit to lower blood pressure

6. Muskmelon

Now, muskmelon is a wonderful fruit. It’s high in vitamin A, and vitamin C, and it has a high water content, so this is another very hydrating fruit. Muskmelon also has lots of potassium and magnesium, which we know are wonderful for regulating your blood pressure. You can chill them, enjoy just, muskmelon slices. You can put them in salads. Another great fruit for lowering your blood pressure.

It’s definitely important that you eat these fruits as part of a healthy diet to lower your blood pressure. But it’s equally as important for you to know that you’re getting accurate blood pressure measurements. Be sure to watch my video on how to monitor your blood pressure at home, correctly, after you finish this article.

7. Cherries

Now, I’m going to tell you the truth! I love cherries and sometimes I can probably overdo it because I can sit there and just eat cherry, after cherry, after cherry! Just cups of cherries, they are delicious, they are sweet and they are actually good for your blood pressure. Cherries have anthocyanins which help your heart health and help relax blood vessels. You can eat them all kinds of ways, I just eat my cherries straight, but you can also freeze them as a nice cool summer snack. You can also put them in your salads, and add them to yogurt. You definitely want to add this summer fruit to your diet!

strawberries fruit to lower blood pressure

8. Strawberries

I’ll be honest, strawberries are one of the more nutrient-dense fruits. They’re really great because they’re loaded with fiber, folate, and antioxidants, all of which support heart health and can help you lower your blood pressure naturally. Strawberries are also good for circulation and honestly, you can eat them in so many ways. You can wash them off and just eat them as is. You can put them in juices and smoothies. They can be chopped up and put on salads. You can also top off your oatmeal with them. What can’t you do with strawberries? Definitely, you want to incorporate them into your diet, in order to lower your blood pressure.

 

9. Peaches

Listen, peaches are one of my favorite fruits. So delicious. I mean, where do you go? Peaches are great. They’re also loaded with vitamin A, vitamin C, and potassium, which we know, supports lowering your blood pressure naturally.

There are so many healthy ways to enjoy them, like blending them into smoothies, adding them to salads, grilling them with yogurt and honey, making peach salsa, or even making a refreshing peach-infused water. Next time you’re at the grocery store, grab some fresh peaches and try these tasty ideas. Your taste buds and heart will thank you!

grapes to lower blood pressure

10. Grapes

Number 10 of the top 10 summer fruits to lower blood pressure is grapes. Now y’all know that grapes are delicious and nutritious. They have vitamin C. They are loaded with antioxidants. And they also have resveratrol, which is a compound, that we know helps to support heart health and it helps to lower your blood pressure naturally. Now, of course, you can eat grapes as is. You can freeze them. And here’s something that I do for some of my kidney patients, specifically my dialysis patients or patients who have to limit their fluid intake. I’ll have them freeze their grapes and suck on the grapes, so that, if they’re thirsty, it helps to give them a bit of quenching of the thirst, without them being volume overloaded. So if you’re a dialysis patient, consult with your doctor and your dietician. But, frozen grapes can be a way for you to stay healthy and to also not tip over into that volume overload.

Conclusion

Do any of these 10 summer fruits to lower blood pressure surprise you with their nutrient-dense, blood-pressure-lowering properties? Did you get caught off guard by some of the health benefits of these fruits? If so, please be sure to comment down below. Make sure you share this article with the people you care about. And be sure to subscribe to my YouTube channel and hit the notification bell, so you’ll be among the first to know when I’m sharing new evidence-based medical content.

I hope you were able to pick up on some ways that these hydrating, refreshing, delicious, tasty summer fruits, are also actually good for your high blood pressure. This is just one of the ways that you can use food as medicine.

Remember, while it is always beneficial to use lifestyle modifications and to really try to help yourself in a natural way, it’s also equally important that you consult with your physician so that you can lower your blood pressure in a safe and effective manner.

Dr. Frita - Frita McRae Fisher, M.D.
Follow Me

Dr. Frita - Frita McRae Fisher, M.D.

Leave a Comment