Incorporating more fruits and vegetables into one’s diet could become a primary strategy for managing hypertension, according to recent research. The study highlights the benefits of a diet rich in fruits and vegetables for lowering blood pressure and improving heart and kidney health.
Published on August 6 in the American Journal of Medicine, the study examined 153 patients with primary hypertension and elevated blood acid levels. Participants were divided into three groups: one group increased their intake of fruits and vegetables by 2 to 4 cups daily, another group took sodium bicarbonate (baking soda) tablets, and the third group received standard blood pressure treatments and medications. The patients were monitored over a five-year period.
The findings revealed that both dietary changes and baking soda tablets improved kidney health. However, only the increased fruit and vegetable intake led to notable improvements in both kidney and heart health. “Our conclusion is that diets high in fruits and vegetables should be foundational in treating high blood pressure,” said Dr. Donald Wesson, lead author of the study and professor of internal medicine at the University of Texas at Austin’s Dell Medical School. “Diet should be the first line of treatment, with medication added as necessary.”
Fruits such as apples, oranges, peaches, and raisins, and vegetables including carrots, cauliflower, eggplant, and lettuce were provided to participants. Raisins, in particular, were found to be highly effective in neutralizing body acid.
Dr. Wesson cautioned against self-medicating with baking soda tablets, advising individuals to consult a physician before considering such supplements.
Nutritionist Amy Kimberlain, spokesperson for the Academy of Nutrition and Dietetics, suggested ways to increase fruit and vegetable intake. “Fruits and vegetables not only provide essential fiber but also add flavor to meals,” Kimberlain said. She recommended trying seasonal produce, adding vegetables to breakfast dishes, and incorporating fruit into oatmeal. Kimberlain also suggested roasting vegetables for weekly use, experimenting with different preparations, and keeping frozen fruits and vegetables on hand.