March 31, 2023
By Nielufar Varjavand, MD
Does eating grapefruit help decrease blood pressure?
High blood pressure can be unsafe if it’s not treated. It can put you at risk for heart failure, stroke, kidney failure and other medical issues. Adjusting your lifestyle habits through diet changes, more exercise and working with your health care provider can help avoid serious medical problems.
Grapefruit is watery, bitter, zesty, sour and overall delicious. There are various type and colors. Grapefruit is a hybrid fruit, a natural mix between an orange and a pomelo, which were both introduced to grapefruit’s native home of Barbados from Asia in the 17th century. Grapefruit was brought to Florida in the early 1800s. In the U.S., today grapefruit is grown in Arizona, California, Florida and Texas. In Arizona and California, they are available from January through August; in Florida and Texas, they are available from October through June. Basically, you can enjoy them year-round if you are okay with eating food that is not necessarily local to you. Worldwide, China is the number one producer of grapefruit.
According to a 2012 study, grapefruit decreased blood pressure. This study lasted six weeks and looked at 74 adults who were overweight. They divided the group into two: a control group (those who didn’t have a grapefruit) and the study group (those who were given half a grapefruit per meal, so three times a day). They saw that the study group experienced weight loss, decrease in waist circumference, decrease in low-density lipoprotein and a decrease in their blood pressure.
Another study, done in 2016, also noted that grapefruit decreases blood pressure. This was a review study, that looked at 154 citations and three randomized controlled trials. Their analysis showed a statistically significant decrease in systolic blood pressure.
In addition, grapefruit has potassium, which has been shown to decrease high blood pressure. One grapefruit has about 300 milligrams of potassium. A study that reviewed 22 other studies noted that blood pressure was reduced with higher potassium intake. They found a decrease in the risk of stroke with higher potassium intake, too.
Grapefruit has other benefits, too; it is high in vitamin C, fiber, antioxidants and vitamin A. It is low in calories and helps iron absorption. Grapefruit could negatively interact with medications , so it is important to talk to your doctor about grapefruit and other aspects of your diet.
On another note, a 2006 study that evaluated 91 adults (who were obese) for 12 weeks found that those who ate grapefruit (they were given a half of a fresh grapefruit before each meal) or drank grapefruit juice lost significantly more weight than those who did not (the control group).
Garlic has also been shown to decrease blood pressure, but that’s a topic for another time.