Potassium-rich fruits such as bananas, tomatoes, oranges, cantaloupe and grapefruit can be part of a balanced, healthy diet to control blood pressure. Other beneficial fruits include prunes, apricots, raisins and dates. Fresh fruits have beneficial minerals, vitamins and fiber that are vital in controlling blood pressure.
Salt intake, dietary fat, cholesterol, protein and fiber affect blood pressure in various ways, as do minerals such as calcium and magnesium. Potassium is also an important factor in controlling blood pressure because it lessens the negative effect of sodium.
Four to five servings of fruits per day as part of a well balanced diet aid in controlling blood pressure. A serving size of fruit is considered to be one medium piece of fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen or canned fruit, or 6 ounces of fruit juice.
When choosing fruit, fresh fruit is the best option. Dried, frozen or packaged fruits can contain added sugar, salt or fat. Fruits lose vitamins and nutrients over time and when exposed to light or heat. The fresher the fruit, the more nutrients it retains. If cooking or heating fruit, roast, grill, lightly steam or bake it to retain the most nutrients. Liquids used to rinse or prepare fruits can dissolve nutrients. Use the least amount of liquid possible when preparing fruits.