How many servings of fruits and vegetables do you get a day? Even if you’re one of the many Americans who don’t eat enough fruits and vegetables, the more you sneak in a few fruits and veggies here and there, the lower your risk of hypertension. A 2016 analysis in the Journal of Clinical Hypertension pulled the results of 23 studies to see how fruits and vegetables are linked to high blood pressure. Compared to those who ate the fewest fruits and vegetables, those who aimed for the most servings each day lowered their risk of hypertension by 19%. Fruit seems to have more impact, reducing their risk by 27%. Vegetables were linked to a 3% reduced risk.
The researchers concluded that the potassium, magnesium, vitamin C, and other important nutrients in fruits and vegetables can improve the lining of your blood vessels, open up your blood flow, and boost your body’s defense against free radicals. It’s also a matter of what these fruits and vegetables are replacing in your diet. In other words, eating more fruits and vegetables more than likely means you’re getting more fiber and less fat in your diet. Older studies have shown a link between a high-fat diet and blood pressure (per Hypertension).