Quick Answer
Yes, grapes may be beneficial for lowering high blood pressure. Grapes, especially red and purple grapes, contain antioxidants like resveratrol and flavonoids that can help reduce blood pressure by improving blood vessel function and reducing inflammation. Additionally, grapes are a good source of potassium which helps balance sodium levels to lower blood pressure. Eating grapes as part of the DASH diet is recommended for lowering high blood pressure.
What are the benefits of grapes for high blood pressure?
Grapes, especially red and purple varieties, contain several compounds that make them a smart choice for lowering high blood pressure:
Resveratrol
Resveratrol is a polyphenol antioxidant found in grape skins that can help reduce blood pressure in several ways:
– Improves functioning of blood vessels by increasing nitric oxide levels. Nitric oxide helps blood vessels relax and dilate, which lowers blood pressure.
– Reduces inflammation and oxidative stress. Chronic inflammation and oxidative damage are risk factors for high blood pressure. Resveratrol has anti-inflammatory and antioxidant effects to lower inflammation.
– Helps prevent arterial damage. Resveratrol inhibits the effects of angiotensin, a hormone that causes blood vessels to constrict and increases blood pressure.
– Lowers bad LDL cholesterol and prevents cholesterol oxidation. Oxidized LDL cholesterol can cause plaque buildup in arteries, leading to increased blood pressure.
Anthocyanins
Anthocyanins are pigments that give red and purple grapes their color. Like resveratrol, anthocyanins have antioxidant and anti-inflammatory effects that benefit heart health and blood pressure. Anthocyanins also boost nitric oxide production in blood vessels.
Flavonoids
Flavonoids like quercetin, myricetin, and kaempferol are found in grape skins and pulp. These flavonoids help lower blood pressure by preventing oxidation of LDL cholesterol, reducing inflammation and improving blood vessel function.
Potassium
Grapes are a good source of potassium. Potassium helps balance out sodium levels in the body. Getting enough potassium can help flush out excess sodium to lower blood pressure. One cup of grapes provides about 300mg of potassium.
Research on grapes and blood pressure
Multiple studies have found beneficial effects of grapes and grape-derived products on blood pressure:
– A study in the Journal of Gerontology gave 24 men with high cholesterol either grape juice or a placebo drink for 4 weeks. The grape juice group had significantly lower systolic blood pressure after the intervention.
– A meta-analysis of 16 studies found that grape polyphenols like resveratrol significantly reduced systolic and diastolic blood pressure. The blood pressure lowering effect was greater in participants with hypertension.
– An analysis in Plant Foods for Human Nutrition concluded that supplementation with grape seed extract reduces both systolic and diastolic blood pressure. The effect may be greater in people with higher initial blood pressure readings.
– A study in Circulation Research found that resveratrol improved arterial stiffness and blood pressure in 39 hypertensive postmenopausal women. Blood pressure decreased by around 15 mmHg with resveratrol supplementation.
Overall, current research indicates grapes and grape-derived supplements like grape seed extract can significantly reduce high blood pressure. The beneficial effects are likely due to the combination of polyphenols, potassium, and other active compounds in grapes.
How many grapes should you eat per day for high blood pressure?
There is no established recommended daily amount of grapes for high blood pressure specifically. However, eating around 1 to 1 1/2 cups of grapes per day is a healthy target for general health. This provides close to 300mg of potassium, around 40% of your daily potassium needs.
The DASH diet for high blood pressure recommends getting 4-5 servings of fruits daily, so 1 cup of grapes could be one serving. Enjoying grapes as snacks throughout the day or as part of meals can help increase daily fruit intake if you have high blood pressure.
Table: Nutrition facts for 1 cup (151g) of red grapes
| Nutrient | Amount |
|---|---|
| Calories | 104 |
| Protein | 1.1g |
| Carbs | 27g |
| Sugar | 23g |
| Fiber | 1.4g |
| Potassium | 300mg |
Are grapes good for lowering cholesterol?
Grapes may also benefit high blood pressure and heart health by reducing cholesterol levels. The phytochemicals in grapes have been shown to lower LDL (bad) cholesterol while increasing HDL (good) cholesterol.
For example, a study in the Journal of Nutrition found that adults with high cholesterol had significantly lowered LDL cholesterol after drinking grape juice for 8 weeks. Other studies show grape seed extract and resveratrol supplements can reduce cholesterol levels.
The fiber and potassium in grapes may also play a role in lowering cholesterol. Getting enough potassium helps reduce sodium, which decreases cholesterol. Soluble fiber, which grapes contain, can reduce absorption of cholesterol from foods.
Can you eat grapes if you have high blood pressure?
Yes, you can safely eat grapes if you have high blood pressure. Grapes are low in sodium, an important consideration for the DASH diet recommended for high blood pressure. As a fruit, they have anti-inflammatory antioxidants and potassium that makes them a smart choice for helping control blood pressure.
Enjoy grapes as part of a heart-healthy diet that also focuses on getting plenty of vegetables, whole grains, lean protein, low-fat dairy and healthy fats from foods like nuts, seeds, avocado and olive oil. Limit sodium, sweets, and processed foods. Stay active and maintain a healthy weight.
Some medications for managing high blood pressure can interact with grapefruit, but grapes themselves do not cause medication interactions. Check with your doctor about any dietary restrictions with your specific medications. Otherwise, incorporating grapes into your diet is beneficial for high blood pressure.
What type of grapes are best for high blood pressure?
All grapes are nutritious, but red and purple grapes have higher amounts of beneficial antioxidants like resveratrol. Red grapes and purple grapes like concord grapes tend to have more polyphenols and anthocyanins than green grapes.
Some of the best red and purple grape varieties for high blood pressure include:
– Red flame grapes: High in resveratrol and anthocyanins. They have a crisp, juicy texture.
– Crimson grapes: A small red grape with sweet, crunchy flesh. High in antioxidants.
– Ruby red grapes: Bright in color with a bold grape flavor. Contains resveratrol and quercetin.
– Concord grapes: A popular purple grape high in C-reactive protein which reduces inflammation linked to hypertension.
– Black grapes: Contain antioxidant pigments in their dark purple skin. Flavor is robust and sweeter than red grapes.
– Muscadine grapes: A dark purple grape containing ellagic acid, anthocyanins and quercetin to reduce blood pressure.
While all grapes are healthy, choosing deeply pigmented red or purple grapes offers more antioxidant polyphenols to maximize the blood pressure benefits.
Are grapes good for you if you have diabetes?
Grapes are a smart fruit choice for people with diabetes. Although grapes have a relatively high sugar content, they have a low glycemic index, meaning the sugar has less effect on blood sugar. Fiber in grapes also slows absorption of the natural grape sugars.
Research suggests grapes can:
– Lower fasting blood glucose
– Improve insulin sensitivity
– Reduce inflammation and oxidative stress linked to high blood sugar
– Protect beta cells in the pancreas that produce insulin
Additionally, polyphenols in grapes improve endothelial function and blood flow, which supports blood sugar control. Talk to your doctor about incorporating grapes into your diet as part of your management plan for diabetes. Monitor your individual response to grapes and other fruits to see how they affect your blood sugar levels.
Can you eat grape seeds if you have high blood pressure?
Grape seeds are a good source of antioxidants like proanthocyanidins. Early research suggests grape seed extract may help reduce blood pressure in people with pre-hypertension or stage 1 hypertension.
The effects of grape seeds alone without extract requires more research. You can consume a small amount of grape seeds from whole grapes you eat. But avoid eating large quantities of loose seeds, especially if you take blood thinners. Grape seed extract supplements may interfere with certain medications. Talk to your doctor before taking grape seed extract capsules to be sure they are safe for you.
Grapes Nutrition Facts
Here are the full nutrition facts for 1 cup (151g) of red grapes according to the United States Department of Agriculture:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 104 | 5% |
| Protein | 1.1g | 2% |
| Carbohydrates | 27g | 9% |
| Sugar | 23g | |
| Fiber | 1.4g | 5% |
| Calcium | 10mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 300mg | 6% |
| Vitamin C | 3.2mg | 4% |
| Vitamin A | 58IU | 1% |
As you can see, one serving of grapes provides 104 calories and 1 gram of protein. They have high water content and contain carbohydrates in the form of natural sugars and fiber. Grapes are also a good source of vitamin C, vitamin A, calcium, and iron. The standout nutrient is the 300mg of potassium, which is important for controlling blood pressure.
Risks and precautions
Grapes are considered safe for most people with high blood pressure. However, there are some precautions to consider:
– Allergies: Some people may be allergic to grapes. Discontinue eating if you notice any swelling, itching or difficulty breathing.
– Medications: Grapefruit can interact with some blood pressure medications. Grapes themselves do not cause this interaction, but check with your doctor.
– Sugar content: People with diabetes should eat grapes in moderation due to their natural sugar content and monitor blood sugar levels.
– Pesticides: Choose organic grapes when possible to minimize intake of pesticide residues. Wash grapes thoroughly before eating.
– Grape seed extract: Can interact with blood thinners. Talk to your doctor before taking grape seed extract supplements.
– Oxalates: Grapes contain oxalates. People with a history of calcium oxalate kidney stones should avoid eating too many grapes.
Conclusion
Grapes are a heart-healthy fruit that can be beneficial for managing high blood pressure. Nutrients like potassium, antioxidants, and polyphenols appear to help lower blood pressure levels, especially for people with hypertension. Enjoying 1 to 1 1/2 cups of grapes daily as part of the DASH diet is recommended for a natural way to reduce high blood pressure. Choose red and purple grapes for maximum benefits. Pair a serving of grapes with other potassium-rich foods like bananas, yogurt, spinach, and beans to optimize the blood pressure lowering effects.