A systematic review and meta-analysis of prospective studies concluded that high intake of either fruits or fruits and vegetables was associated with lower risk of developing hypertension (high blood pressure). The review looked at 18 studies with a total of over 450,000 participants.
The authors found a dietary pattern containing about 800 grams (g) of fruits and vegetables a day was associated with an 11 percent lower risk of high blood pressure than eating 40 g/day (this is about equivalent to 10 servings a day versus half a serving). Eating 550 g of fruit a day alone was associated with a 19 percent lower risk than eating 8 g/day (about seven servings of fruit versus less than one).
[Note: A “serving” of fruit in this case would be approximately one medium piece of fruit (such as an apple, banana, or orange), 2 small fruits (like plums or kiwi), a slice of a large fruit (like a pineapple or melon), or one tablespoon of dried fruit. A “serving” of vegetables would be about a quarter-cup of cooked greens, carrots, peas, green beans, or legumes, one medium tomato, two broccoli spears, or eight cauliflower florets.]
This study supports recommendation to consume a dietary pattern rich in fruits and vegetables as part of a strategy to prevent high blood pressure. It is essential that fruits and vegetables replace less healthy choices on your plate.