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The Benefits of Fruit Juice: Lowering Blood Pressure and Preventing Heart Attacks and Strokes


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One Cup of Fruit Juice a Day Can Lower Blood Pressure and Prevent Heart Attacks and Strokes

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A recent study has demonstrated that consuming just one cup of fruit juice daily can effectively reduce blood pressure levels and decrease the risk of heart attacks and strokes.

The Importance of Managing High Blood Pressure

High blood pressure, also known as hypertension, is a condition that often presents minimal symptoms and can go unnoticed for extended periods. However, if left unmanaged, it can lead to serious health complications such as stroke, heart attack, and heart failure.

Lifestyle Changes for Blood Pressure Management

Doctors commonly recommend lifestyle modifications to individuals with high blood pressure, including reducing salt and alcohol intake, consuming more fruits and vegetables, and engaging in regular exercise. These changes aim to counteract the potential risk factors associated with poor diet, sedentary lifestyle, and stress.

Study Shows Fruit Juice Lowers Blood Pressure

A new study conducted by the University of Toronto has found that drinking a moderate amount of fruit juice on a daily basis can help lower blood pressure levels.

Analyzing the Impact of Food Choices on Blood Pressure

The research team from Toronto analyzed data from 93 previous studies investigating various sugary foods to better understand how dietary choices affect blood pressure.

Understanding Blood Pressure Measurements

Blood pressure is typically measured using two numbers: systolic pressure, which indicates the force exerted by the heart during contractions, and diastolic pressure, which represents the pressure when the heart is at rest between beats.

Recommended Blood Pressure Range

According to the recommendations of the UK National Health Service, the ideal blood pressure range is usually between 90/60 mmHg and up to 120/80 mmHg. However, for individuals over 80 years old, the target is less than 150/90 mmHg.

Benefits of Fruit Juice on Blood Pressure

A published report in the journal PLOS ONE revealed that consuming moderate amounts of fruit juices containing natural sugars resulted in a slight, yet significant reduction in systolic blood pressure by an average of 3.7 mmHg. In contrast, drinks with added sugars, like soft drinks, increased systolic blood pressure by an average of 6.9 mmHg.

Optimal Fruit Juice Consumption

The researchers concluded that consuming a small cup of fruit juice, ranging from 50 to 150 ml daily, can provide long-term benefits in terms of blood pressure reduction. The protective effect of pure fruit juice is attributed to the nutrients and bioactive compounds naturally present in fruits.

Whole Fruits and Fiber

While fruit juice offers benefits, the study emphasized that consuming whole fruits, which also contain fiber, provides the greatest advantages in terms of blood pressure management.

Distinguishing Between Natural and Added Sugar

The report emphasizes the importance of distinguishing between natural sugars found in fruits and added sugars. Public health recommendations for preventing and controlling high blood pressure should make this distinction clear.

Expert Insight

Lead author Professor John Sevenpepper stated, “Our study shows that 100% fruit juice, which contains only natural sugars, has a beneficial effect on blood pressure. The evidence strongly suggests that fruit and 100% fruit juice, when consumed in moderation, lead to a small but significant decrease in blood pressure.”


Source: Sun

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