2023-08-14 06:03:03
Most people have a lot of myths about eating fruit. They think that fructose will cause blood sugar to soar, so it is not suitable for people with high blood sugar. However, recently, a doctor has synthesized multiple research reports and analyzed the impact of eating fruits on blood pressure. The conclusion is that as long as you choose the right fruit and consume the right amount, the risk of developing high blood pressure can be reduced by up to 67%. Another study pointed out that 6 kinds of fruits have the best effect on preventing high blood pressure, including: raisins, blueberries, avocados, apples, pears and oranges.
Hong Weijie, a family medical doctor, quoted a paper published in the Journal of the Academy of Nutrition and Dietetics in 2018 on his Facebook page, pointing out that eating 4 or more servings of about 400 grams of fruit a day, men It can reduce the chance of high blood pressure by 56%, and women can reduce the chance of high blood pressure by 67%. Since the study analyzed the reports of more than 4,000 men and women aged 40 to 69 without hypertension in 8 years, it is of great reference value.
▲ 6 kinds of fruits have the best effect on preventing high blood pressure, including: raisins, blueberries, avocados, apples, pears and oranges.
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Apple’s blood pressure lowering effect is the most obvious
In addition to affecting blood sugar, eating fruit can also affect blood pressure. According to a paper published in the journal “Hypertension” in 2017, after 20 years of research and analysis of the eating habits of nearly 190,000 people, it was found that six kinds of fruits, including raisins, blueberries, and avocados; apples, pears, and oranges, are beneficial to lower blood pressure. There are obvious effects, among which apples have the best effect on lowering blood pressure. Eating more than 4 servings of apples or oranges a day can reduce the probability of getting high blood pressure by 9%. Fruits that do not affect blood pressure include bananas, strawberries and blueberries. Proper consumption of fruits can reduce the risk of high blood pressure by 9%, while fruits with high sugar content should be avoided. For example, if you eat cantaloupe more than 4 times a week, the risk of high blood pressure will increase by 7%.
▲ The effect of apples on lowering blood pressure is the most obvious.
Hypertension is very common in today’s society. According to the World Health Organization, 1/4 of men worldwide suffer from high blood pressure, while 1/5 of women suffer from it. Dr. Hong also cited a paper published in the Journal of Human Hypertension in 2016, and found that eating one more serving of about 106 grams of fruit per day can reduce the chance of developing high blood pressure by 1.9%. The more you eat, the more you can reduce the chance of developing high blood pressure. The upper limit is to eat 5 servings of about 530 grams of fruit per day. But Dr. Hong also reminded everyone to drink fruit juice in moderation, otherwise it will bring adverse effects, because if you drink too much fruit juice (680ml) every day, you will increase the risk of high blood pressure.
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Responsible editor: Luo Jiaxin
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