Micronutrients & recovery
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.
Not all fruits and vegetables affect blood pressure the same way. To lower your risk, prioritize eating raisins, grapes, apples, pears, blueberries, avocados, broccoli, carrots, and tofu/soybeans. Be aware that high consumption of cantaloupe, string beans, and brussels sprouts was associated with a higher risk of hypertension in this study, possibly due to cooking methods or other factors.
Consumption levels of ≥4 servings/week (as opposed to <1 serving/month) of broccoli, carrots, tofu or soybeans, raisins, and apples was associated with lower hypertension risk... In contrast, higher cantaloupe intake was associated with an increased risk of hypertension... eating more string beans and brussel sprouts was associated with an increased risk of hypertension...
Why this rating
Observational data with multiple comparisons; the increased risk for some vegetables is unexpected and may be due to residual confounding or cooking methods rather than the vegetables themselves.
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
- 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.Good
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →