A Top Autumn Fruit That May Support Healthy Blood Pressure, Says a Dietitian

It’s pomegranate season, one of the highlights of fall fruit. Beyond its sweet-tart flavor, this fruit may also help support healthier blood pressure levels. It should not be used in place of prescribed blood pressure medication, but it can be a tasty part of a heart-friendly eating pattern.

How It May Affect Blood Pressure

Pomegranates contain helpful nutrients and plant compounds that may contribute to lower systolic blood pressure, the top number in a reading, as well as diastolic blood pressure, the bottom number.

Studies have shown reductions of about 3.5 to 8 mmHg in systolic blood pressure and 1.5 to 3 mmHg in diastolic blood pressure. People who already have hypertension may benefit the most. That effect is notable, since lowering systolic blood pressure by 5 mmHg can reduce the risk of major cardiovascular events, including heart attacks and strokes, by roughly 10%.

The evidence is encouraging, but the findings have not been identical across studies, and many of them used pomegranate juice or extracts rather than the whole fruit. More research is needed to know whether eating the fruit itself produces the same results. Even so, pomegranates offer antioxidants, fiber, and other nutrients that make them a smart addition to a heart-healthy diet.

Why Pomegranates May Support Lower Blood Pressure

Pomegranates bring together several compounds and nutrients that may help keep blood vessels working well. Here are three possible reasons they may help lower blood pressure:

1. They’re rich in antioxidants

Pomegranates are especially high in polyphenols, a class of antioxidant compounds. One type, called ellagitannins, has been linked in research to lower blood pressure. A review found that fruits rich in ellagitannins helped reduce blood pressure in people with hypertension.

Polyphenols also help defend cells against free radicals. When free radicals build up, they can harm blood vessels and contribute to inflammation and high blood pressure. Pomegranate supplements may also reduce inflammatory markers tied to heart disease, though more study is still needed.

2. They may help blood vessels relax

Blood vessels need to widen and narrow properly so blood can move through the body efficiently. When vessels become stiff or too narrow, blood pressure can rise.

The polyphenols in pomegranate may support vessel relaxation by influencing angiotensin-converting enzyme, or ACE. ACE helps the body produce a hormone that tightens blood vessels and raises blood pressure. Lab and animal research suggests some pomegranate compounds may reduce ACE activity, which could help blood vessels relax and improve blood flow.

3. They provide potassium

Potassium is an important mineral that helps regulate blood pressure by balancing sodium and supporting healthy blood vessel function. A half-cup of pomegranate seeds contains about 200 milligrams of potassium, or roughly 6% to 8% of the daily amount adults need.

Potassium helps the body excrete extra sodium through urine and relaxes blood vessel walls. Both actions can support healthy blood pressure. Foods rich in potassium are also a key part of the Dietary Approaches to Stop Hypertension, or DASH, diet, which has been shown to lower blood pressure.

Simple Ways to Enjoy Pomegranate

Fresh pomegranates are typically available from fall into early winter. You can also buy ready-to-eat arils or frozen pomegranate seeds.