Prunes are dried plums that are naturally sweet, chewy, and free from added sugar.
They are packed with important nutrients like vitamin B6, manganese, and copper, which help our bodies turn food into energy.
Prunes are also rich in antioxidants and vitamins, which are essential for a strong immune system and for keeping our cells healthy. In simple terms, they help your body fight off illness and function better.
Many studies have shown that eating fruits and vegetables can lower blood pressure—something that is key for a healthy heart. High blood pressure can increase your risk of serious health problems like heart disease and stroke.
The antioxidants in fruits and vegetables play a big role in helping reduce both systolic and diastolic blood pressure. Systolic is the pressure when your heart beats, and diastolic is the pressure when your heart is resting between beats.
Researchers from Shifa College of Medicine wanted to see if prunes could help lower blood pressure too. They conducted a study with 259 people who had different levels of blood pressure. The participants were divided into groups: some ate prunes or drank prune juice daily, while others just drank a glass of plain water each morning on an empty stomach.
The results were impressive. People who ate prunes saw a big drop in their blood pressure, especially those who ate three prunes a day. Eating six prunes a day also helped, but it mostly affected the systolic blood pressure.
The study also looked at cholesterol levels. HDL cholesterol, often called the “good” cholesterol, went up in people who did not eat prunes. This type of cholesterol helps remove harmful cholesterol from the body and lowers the risk of heart problems.
However, people who ate prunes had lower levels of total cholesterol and LDL or “bad” cholesterol. Having too much LDL cholesterol can increase the risk of heart disease and stroke.
Based on this study, adding prunes to your diet might be a simple and natural way to help manage blood pressure and support heart health. Since high blood pressure can lead to heart attacks and strokes if left untreated, eating prunes regularly could be an easy way to take care of your heart.
If you care about blood pressure, please read studies that turmeric and vitamin D may boost blood pressure control in type 2 diabetes and scientists find link between blood pressure drugs and bowel diseases.
For more about blood pressure, please read studies about high blood pressure treatment: ARBs vs. ACE inhibitors and blood pressure response to exercise can predict future heart disease.
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