Lower Your Blood Pressure Naturally by Eating Watermelon
Nothing feels like summer more than a
refreshing slice of watermelon on a warm day. But apparently, the summer
fruit is much more than a yummy snack. Research increasingly suggests
watermelons have a wide range of important health benefits, particularly
lowering blood pressure.
In a recent study done at Florida State
University, a group of overweight middle-aged participants was given a
placebo or an extract of watermelon for six weeks before asking them to
switch. During that time the participants had their blood pressure
checked both in normal conditions and with one hand dipped in cold
water. Cool temperatures are known to be a source of stress which causes
the heart to work harder and consequently increase blood pressure. The
results of that study were that the watermelon extract significantly
reduced blood pressure in overweight individuals both at rest and under
stress.
A similar study is currently being
conducted at Reading University in England. The researchers’ main goal
was to find out the extent to which the compound L-citrulline, found
naturally in watermelon, helps to widen blood vessels and thus lowering
blood pressure. “We know L-citrulline has the potential to lead to
dilation of blood vessels and we want to find out if there is enough of
it in watermelon juice to make a difference,” Charlotte Mills, a
lecturer in nutritional sciences and the study’s chief researcher, told
The Times.
L-citrulline is an amino acid, which
encourages healthy blood pressure by producing nitric oxide, a gas that
relaxes blood vessels and supports flexibility in the arteries.
A few more reasons to grab a slice of
watermelon
It’s not only your blood pressure that can benefit from watermelon. Two
papers from 2019 hailed it as being one of the healthiest fruits.
Watermelon contains vitamins A and B and is rich in lycopene, which
means the fruit possesses anti-inflammatory and antioxidant properties.
Lycopene - an antioxidant that has also been linked to favorable effects
on blood pressure and other cardiovascular disorders - is what gives
watermelons their pink color. Enjoying foods that are naturally red or
pink in color, like tomatoes and guava, will give your body a boost of
lycopene. To learn about other foods that have been shown to lower blood
pressure check out our previous article: 20 Foods For High Blood
Pressure.
Exercise and nutrition scientists at San
Diego State University found that watermelon can also aid in weight loss
by warding off pangs of hunger. For four weeks, 33 overweight adults
were given 300g of watermelon cubes or low-fat cookies as a daily snack.
By the end of the trial, the watermelon eaters reported feeling less
hungry for up to 90 minutes after eating the fruit, compared to the
cookie-raters, who felt their hunger return after 20 minutes.
Interestingly, the watermelon pieces actually contained double the
amount of sugar as the cookies per serving. However, the fruit contains
nutritional components that suppress a spike in blood sugar and also has
a small amount of fiber, which can improve the body’s glucose
tolerance, which explains the trial results.
As you can see there are many good reasons to add watermelon to your
diet this summer. The simplest way to enjoy it to slice it up and eat it
on its own, but there are plenty of other options. You could freeze
fresh chunks to eat later as an icy treat or make this easy and
delicious watermelon smoothie. Whichever way you like it, know that you
are not only getting a bite of refreshing and delicious food but also
fueling your body with nutrients that may help manage blood pressure
too!