Micronutrients & recovery
Increasing whole fruit consumption by ≥7 servings/week over an 8-year period is associated with a reduced risk of incident hypertension, whereas increasing vegetable consumption by the same amount is not significantly associated with reduced risk.
If you want to lower your blood pressure risk by changing your diet, focus on increasing your fruit intake rather than just your vegetable intake. Try adding roughly one extra serving of whole fruit per day to your current diet and maintain that increase over several years. Simply eating more vegetables without increasing fruit may not provide the same protective benefit against hypertension.
Increasing total whole fruit consumption by ≥7 servings/week in the preceding 8 years was associated with a lower risk of hypertension with a pooled HR 0.94 (0.90–0.97; Table S4)... whereas there was no association with incident hypertension when participants increased their total vegetable consumption (HR=0.98 [0.94–1.01]).
Why this rating
Large cohort, long follow-up, but observational nature limits causal inference regarding the 'change' variable specifically.
Source
Fruit and Vegetable Consumption and the Incidence of Hypertension in Three Prospective Cohort Studies
Lea Borgi et al. · Hypertension · 2015
DOI 10.1161/hypertensionaha.115.06497
More from this paper
- Long-term consumption of whole fruits (excluding juices) at levels of ≥4 servings/day is associated with a statistically significant reduction in the risk of developing hypertension compared to low intake (≤4 servings/week).Good
- Specific individual fruits and vegetables have disparate effects on hypertension risk: Raisins, grapes, apples, pears, blueberries, avocados, broccoli, carrots, and tofu/soybeans are associated with lower risk, while cantaloupe, string beans, and brussels sprouts are associated with increased risk.Moderate
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