Did you know that intake of fruits and berries may lower blood pressure (BP), most likely due to the high content of polyphenols? In a study published in the British Journal of Nutrition researchers tested whether consumption of two polyphenol-rich juices could lower BP.
In a randomized, double-blinded, placebo-controlled trial of 12 weeks, 134 healthy individuals, aged 50-70 years, with high-normal range BP or stage 1-2 hypertension were included. They consumed 500ml/d of one of either (1) a commercially available polyphenol-rich juice based on red grapes, cherries, chokeberries and bilberries; (2) a juice similar to (1) but enriched with polyphenol-rich extracts or (3) a placebo juice. Resting BP was measured three times-baseline, mid-study, and then after 12 weeks of intervention.
Compared to the placebo group, systolic BP significantly reduced over time in the participants who had polyphenol-rich juice. Researchers concluded findings suggest that polyphenol-rich berry juice may have a BP lowering effect, especially in patients with hypertension versus patients with normal BP.
How to take advantage of dietary polyphenols’ benefits for lowering blood pressure
Berries freeze well and can be enjoyed all year long in smoothies, in yogurt, and in salads. The internet is a great resource for hot or iced hibiscus tea recipes. And don’t forget to indulge in polyphenol-rich exotic spices, pomegranate juice, and dark chocolate for your heart health.
But to really make a significant ding in your BP, you need to adopt some sturdier pressure-easing habits in addition to enjoying the juice benefits:
- Ease up on the salt.
- Think thin. If you are overweight or obese, your blood pressure is likely to creep up.
- Keep it friendly. Nurturing friendships can do wonders for your blood pressure.
- Walk it out. A foot-minded lifestyle is great for your heart and your arteries.
healthmogul 
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