High blood pressure affects 1 in 3 adults and can cause vascular damage, heart attacks, and strokes. Diet plays a crucial role in controlling blood pressure, and a diet rich in fruits can help lower blood pressure. The DASH diet recommends eating 4-5 servings of fruits a day. The video highlights the top 10 cheapest fruits that can help lower blood pressure, including:
1. Watermelon (2.59/kg) - rich in citrulline, which helps relax blood vessels
2. Melon (2.99/kg) - high in potassium, which balances sodium levels
3. Silver banana (2.99/kg) - rich in potassium and magnesium
4. Jackfruit (3.20/kg) - good source of fiber, vitamin B6, and vitamin C
5. Orange (3.29/kg) - high in vitamin C, beta-carotene, and potassium
6. Mango (3.49/kg) - rich in antioxidants, fiber, and potassium
7. Pineapple (3.99/kg) - rich in vitamin C, manganese, and bromelain
8. Lemon (3.99/kg) - high in vitamin C, hesperidin, and diosmin
9. Guava (4.99/kg) - helps reduce insulin resistance and lowers blood pressure
10. Papaya (4.99/kg) - rich in beta-carotene, vitamin E, and potassium
In addition to diet, the video provides 5 tips to lower blood pressure:
1. Reduce salt and sugar intake
2. Sleep well
3. Reduce alcohol consumption and quit smoking
4. Do aerobic exercise and HIIT (if possible)
5. Lose weight (every 10kg lost can reduce systolic pressure by 16mmHg and diastolic pressure by 10mmHg)
Here are the extracted facts:
1. Hypertension affects 1 in 3 adults worldwide.
2. A systolic blood pressure constantly above 120mmHg can cause vascular damage and increase the risk of heart attack and stroke.
3. The DASH diet is a recommended diet for hypertensive people, which includes 4-5 servings of fruits and vegetables, 2-3 servings of skimmed dairy products, and 6-8 servings of whole foods per day.
4. A persistent increase in blood pressure, with systolic BP greater than or equal to 140 mmHg and/or diastolic BP greater than or equal to 90 mmHg, is considered hypertensive.
5. High blood pressure is the main cause of strokes, heart attacks, and kidney disease.
6. Diet is closely linked to blood pressure, and some foods can raise or lower blood pressure.
7. Fruits, in general, lower blood pressure.
8. Papaya is rich in beta-carotene, vitamin E, potassium, and folic acid, which can help lower blood pressure.
9. Guava helps reduce insulin resistance and lowers high blood pressure.
10. Lemon reduces the risk of stroke and has a lot of vitamin C, which protects against anemia.
11. Pineapple is rich in vitamin C and manganese, which can help lower blood pressure.
12. Mango is rich in an antioxidant called mangiferin, which has an anti-inflammatory effect and protects the heart.
13. Orange improves eye health, immunity, and weight loss.
14. Jackfruit is a good source of vitamin B6, vitamin C, and potassium, which can help lower blood pressure.
15. Silver banana is rich in potassium, magnesium, and soluble fiber, which can help regulate blood pressure.
16. Melon is very hydrating and rich in antioxidants, potassium, and magnesium, which can help lower blood pressure.
17. Watermelon contains citrulline, which stimulates the body to produce nitric oxide, helping to relax vessel walls and lower blood pressure.
18. Reducing salt and sugar intake can help lower blood pressure.
19. Sleeping well can help lower blood pressure, as insufficient sleep can increase blood pressure.
20. Reducing alcohol and quitting smoking can help lower blood pressure.
21. Aerobic exercise and HIIT can help improve blood pressure.
22. Losing weight can help lower blood pressure, with a 10kg weight loss resulting in a 16mmHg drop in systolic pressure and a 10mmHg drop in diastolic pressure.
23. The cheapest fruits for lowering blood pressure, in order from cheapest to most expensive, are: watermelon (2.59kg), melon (2.99kg), silver banana (2.99kg), jackfruit (3.20kg), orange (3.29kg), mango (3.49kg), pineapple (3.99kg), lemon (3.99kg), guava (4.99kg), and papaya (4.99kg).