Prunes, which are simply dried plums, are a tasty and chewy snack with no added sugar. They are rich in nutrients like vitamin B6, manganese, and copper. These nutrients help your body turn food into energy, keeping you active and healthy.
Prunes are also full of antioxidants and important vitamins that support your immune system and keep your cells working properly. In simple terms, prunes help your body stay strong and fight off illness.
We already know from many studies that eating more fruits and vegetables can help lower blood pressure. This is important because high blood pressure can lead to serious health problems like heart attacks and strokes if not managed properly.
Fruits and vegetables are good for your blood pressure because they have antioxidants and other healthy substances.
Blood pressure has two numbers: systolic (the top number, which measures pressure when the heart beats) and diastolic (the bottom number, which measures pressure when the heart rests). Both are important for keeping your heart in good shape.
Recently, researchers from Shifa College of Medicine wanted to know if prunes could help the heart. They studied 259 people who had different levels of blood pressure. These people were split into different groups. Some ate prunes or drank prune juice every day. A control group only drank a glass of plain water in the morning on an empty stomach.
The results were promising. People who ate prunes had a big drop in their blood pressure compared to those who just drank water. Surprisingly, eating just three prunes a day had the best results.
Eating six prunes also helped, but the biggest improvement was seen in systolic blood pressure. This means that even a small number of prunes each day might be enough to help your heart.
The researchers also found changes in cholesterol levels. The people who didn’t eat prunes had an increase in HDL cholesterol, also known as “good” cholesterol. This type helps remove harmful cholesterol from the body.
On the other hand, those who ate prunes had lower total cholesterol and lower LDL cholesterol, which is the “bad” kind. Too much LDL cholesterol can block your arteries and cause heart disease.
So, this study suggests that adding a few prunes to your daily diet may be a simple and natural way to keep your heart healthy. High blood pressure usually doesn’t cause symptoms until it’s too late, so it’s important to take steps to manage it early.
Prunes are an easy, sweet, and healthy snack. You don’t have to cook them, they’re easy to carry, and they can fit into your busy day. Just a few each day could help protect your heart for years to come.
This research adds to what we already know about fruits and vegetables. It shows that small daily habits, like eating prunes, can make a big difference for your health over time.
If you care about high blood pressure, please read studies about potatoes and high blood pressure, and top 10 choices for a blood pressure-friendly diet
For more information about high blood pressure, please see recent studies about impact of vitamins on high blood pressure you need to know, and the powerful link between high blood pressure and a potassium-rich diet.
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