Scientists from Shifa College of Medicine have found that prunes may help control high blood pressure.
A prune is simply a dried plum with no added sugar. It contains vitamin B6, manganese, and copper—nutrients that support the body’s normal release of energy from food.
Eating a daily serving of prunes also provides a rich source of vitamins and antioxidants, which help support immune function and promote healthy cellular activity.
Previous research has shown that fruits and vegetables can help reduce blood pressure.
These benefits come not only from the antioxidants they contain but also from their overall nutrient composition, which contributes to lower systolic and diastolic blood pressure.
Blood pressure is measured using two numbers:
- Systolic pressure (the first number) measures the pressure in your arteries when your heart beats.
- Diastolic pressure (the second number) measures the pressure in your arteries when your heart rests between beats.
In the new study, the research team aimed to examine the protective effects of prunes on heart health. They enrolled 259 participants whose systolic blood pressure ranged from 120–139 mmHg and diastolic pressure from 80–89 mmHg.
Participants in the treatment groups consumed prune juice and whole prunes (dried plums). They were assigned either 3 prunes (about 11.5 g) or 6 prunes daily. The control group drank only a glass of plain water early in the morning on an empty stomach.
Researchers recorded each participant’s blood pressure every two weeks for eight weeks and analyzed blood samples at the beginning of the study and at week eight.
The team found a significant reduction in blood pressure among participants who consumed a single dose of prunes (3 prunes) daily. In the group that consumed 6 prunes per day, only systolic blood pressure showed a strong reduction.
The study also showed notable differences in blood lipid levels. The control group experienced a strong increase in HDL (“good” cholesterol), while the prune groups had significant reductions in total cholesterol and LDL (“bad” cholesterol).
HDL helps absorb cholesterol and transport it to the liver for removal, lowering the risk of heart disease and stroke. LDL, on the other hand, contributes to plaque buildup in blood vessels, increasing cardiovascular risk.
Overall, the researchers concluded that eating prunes may help control high blood pressure and provide additional protective effects on heart health.
However, the study had some limitations. Participants fell into two different blood pressure categories. According to current guidelines:
- Elevated blood pressure is a systolic reading of 120–129 mmHg with a diastolic reading below 80 mmHg.
- Stage 1 hypertension is a systolic reading of 130–139 mmHg or a diastolic reading of 80–89 mmHg.
Because the study included people with systolic pressures between 120–139 mmHg and diastolic pressures between 80–89 mmHg, the sample mixed individuals with elevated blood pressure and Stage 1 hypertension. It remains unclear whether prunes affect these groups differently.
Additionally, it is unknown whether prunes would offer the same benefits to people with more severe hypertension. More research is needed to answer these questions.
The study was conducted by Talat Ahmed and colleagues and published in the Journal of Ayub Medical College.
