Does Eating Oranges Lower Blood Pressure?

The problems associated with high blood pressure make it a large concern for the health community. Changes in diet can be one of the ways to control your blood pressure. Oranges, and other fruits and vegetables, can help lower your blood pressure.

Significance

• According to the American Heart Association, about 1 in 3 Americans have high blood pressure. This is stupefying because of the many adverse health effects attributed to high blood pressure. Prolonged and uncontrolled high blood pressure can damage your arteries, form an aneurysm (a weakened and bulged blood vessel) and cause heart failure. The blocking, narrowing, or thickening of blood vessels can lead to problems not only in the heart, but also in the eyes, kidneys and the brain.

Theories/Speculation

• According to Dr. Donald R. Buhler and Dr. Cristobal Miranda of The Linus Pauling Institute, oranges, and many other fruit and vegetables, contain phytonutrients such as flavinoids which may play a role in lowering your blood pressure. Flavinoids are considered antioxidants, components that can protect your body's cells from the damage of free radicals. Flavinoids may also have the ability to lower the effect of bad cholesterol, which can decrease high blood pressure.

Solution

• The DASH Diet (Dietary Approaches to Stop Hypertension) is a National Institutes of Health-approved plan to lower blood pressure. It emphasizes eating fruits and vegetables, as well as lowfat dairy products. In a study sponsored by the NIH, the DASH diet was proven to lower blood pressure in two weeks. A diet rich in fruits and vegetables, such as oranges, can therefore help to lower your blood pressure. Another study which monitored the blood pressure of participants who drank two glasses of orange juice a day, found that their blood pressure decreased significantly after two weeks, as well.

Misconceptions

• Though oranges are high in flavinoids and may have protective factors against high blood pressure, it should be noted that similar properties are found in other fruits and vegetables. After reading one of the several studies testing the effect of orange juice on participants' blood pressure, Dr. Laurence Sperling, Emory University's director of preventive cardiology, stated that it is "thought-provoking but it doesn't mean we should tell people to drink two glasses of orange juice a day." Oranges are a high nutrient, low fat food and are great for a heart healthy diet, but other fruits and vegetables are also important to a healthy diet.

Recommendations

• The general recommendations for preventing or controlling high blood pressure go beyond a healthy diet. Maintaining a healthy weight is also very important. The American Heart Association recommends that adults get 30 minutes of cardiovascular exercise five times a week. Quitting smoking and drinking alcohol moderately also can decrease your risk of high blood pressure. For some individuals, limiting your salt intake is beneficial as well. If you have been prescribed medications for high blood pressure, make sure to take them regularly, and talk to your doctor before you quit taking them.