Pressure normalizes thanks to fruits and vegetables - dietitians

Dietitians explained that the way fruits and vegetables are consumed affects their benefits for the cardiovascular system. Fresh products, dried fruits, and juices have different effects on blood pressure due to varying levels of fiber, sugars, and calories. Fresh cherries and plums are considered most preferable as they contain potassium, fiber, and polyphenols. Drying increases the concentration of sugars and calories, while juicing loses fiber. Clinical studies have not yet confirmed that these fruits significantly lower blood pressure.

Dietitians, citing Very Well Health, explain that the method of consuming fruits and vegetables directly impacts their benefits for the cardiovascular system. Fresh, dried, and juiced products contain different levels of fiber, sugars, and calories, which affects blood pressure differently. Fresh cherries and plums are considered most preferable as they are rich in potassium, fiber, and polyphenols—antioxidants that reduce inflammation and oxidative stress. Drying increases sugar and calorie concentration due to water loss, and some vitamins, like C, may degrade. Juice lacks fiber, reducing satiety and potentially leading to overconsumption. For normalizing blood pressure, it is recommended to eat whole fruits. However, the authors note that clinical studies have not yet confirmed these fruits' ability to significantly lower blood pressure. The article also mentions the DASH diet as an example of a diet aimed at blood pressure control.