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Ask the Expert Archive

Can Fruits and Veggies Lower High Blood Pressure?


Q. What veggies/fruits can help lower high blood pressure?
A. All fruits and veggies can help lower high blood pressure due to the presence of potassium found naturally in all produce. Potassium helps regulate blood pressure by enabling the body to excrete excess sodium through urine. Try to limit your intake of  processed foods (e.g. canned soups, frozen meals, crackers) that are high in sodium. Sweet potatoes, spinach, bananas, and avocados contain high levels of potassium.  Take a look at our What’s In A Half Cup of Fruit Guide and What’s In A Half Cup of Veggies Guide for additional information.
In addition to fruits and vegetables, a healthy lifestyle is important to achieve and maintain normal blood pressure levels. This means exercising, getting plenty of rest, and maintaining a healthy weight. Remember to fill half your plate with fruits and veggies at every meal to meet your daily recommendation.  Check out our meal planning and fruit & veggie recipe sections for ideas to help meet your fruits and veggies needs at every meal.


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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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