Prunes are dried plums that taste sweet and chewy. What makes them special is that they have no added sugar, even though they taste sweet.
They are packed with important nutrients like vitamin B6, manganese, and copper. These help the body turn food into energy, so we can stay active and feel well.
But prunes offer even more than basic nutrition. They are also full of vitamins and antioxidants. Antioxidants are substances that help protect our cells and keep our immune system strong. This means eating prunes can help protect us from getting sick and help our body work properly.
Fruits and vegetables are known to help keep blood pressure in a healthy range. This is important because high blood pressure increases the risk of heart disease and stroke. Prunes are one fruit that may be especially helpful for heart health.
Blood pressure has two numbers. The top number is called systolic pressure—it measures the pressure in your arteries when your heart beats. The bottom number is called diastolic pressure—it measures the pressure when your heart rests between beats. Both numbers are important.
Researchers at Shifa College of Medicine wanted to see how prunes affect heart health. They studied 259 people with different blood pressure levels. Some of them ate prunes or drank prune juice every morning on an empty stomach. Others drank plain water instead.
The results showed that eating prunes helped lower blood pressure. People who ate just three prunes a day had the best results. Their blood pressure dropped more than those who only drank water. When people ate six prunes a day, their systolic pressure (the top number) dropped even more.
The study also looked at cholesterol levels. People who didn’t eat prunes had an increase in HDL cholesterol, also known as “good” cholesterol. Good cholesterol helps remove bad cholesterol from the body and protects the heart.
Those who did eat prunes saw a drop in their total cholesterol and LDL cholesterol—the “bad” kind. Too much bad cholesterol can clog arteries and lead to heart disease.
These findings suggest that adding prunes to your diet could help lower blood pressure and reduce the risk of heart problems. It’s a simple and natural way to support heart health.
If high blood pressure is not controlled, it can lead to serious health issues like heart attacks and strokes. Eating prunes daily may be an easy way to keep your blood pressure in check and take care of your heart.
Adding prunes to your meals or eating them as a snack is an easy step toward better health. They’re natural, affordable, and easy to find. Plus, they offer many benefits for your body, especially your heart.
If you care about high blood pressure, please read studies about unhealthy habits that may increase high blood pressure risk, and drinking green tea could help lower blood pressure.
For more information about high blood pressure, please see recent studies about what to eat or to avoid for high blood pressure, and 12 foods that lower blood pressure.
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