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An apple a day keeps high blood pressure and heart diseases away!

Apple is rich in potassium and low in sodium, which makes it a heart-friendly fruit.

Written by Bhavyajyoti Chilukoti |Published : March 16, 2016 1:02 PM IST

High blood pressure, if left uncontrolled, can lead to various health complications like heart disease and kidney disease. Hence, it is important to maintain your blood pressure within 120/80 mm Hg. Although diet and exercise form the first line of action when it comes to controlling hypertension, along with medications, including apples in the diet might further improve your condition. Wondering how? Here goes.

Apples and hypertension How it helps?

Available all around the season, apples form an inexpensive and effective natural remedy to control blood pressure naturally. A cup of apple slices provides 117 mg of potassium, which helps you to maintain electrolyte balance in the body. This humble fruit also exerts diuretic effect, thereby increasing the urine output and aiding in normalising your blood pressure [1]. It also lowers the pressure on kidneys by reducing the supply of sodium and hence, aiding in maintaining fluid balance. Moreover, apples have a low glycemic index of 40, which makes it a perfect fruit for people suffering from diabetes. Also, the presence of antioxidants prevents cell damage due to free radicals, lowering the risk of heart disease [2].

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Tips for including apple in your diet

You can pack an apple in your lunchbox to eat during snack time or completing your breakfast with an apple can also help you to reap its heart-healthy benefits. Another way to eat an apple is to add it to vegetable or fruit salad. Apple juice is not a very good idea as most of the nutrients are lost as you process it. Also, it is better to eat an apple with its peel as it contains phytochemicals, which offer protection against cancer and cardiovascular disease.

*Nutritional values have been taken from


  1. Bakhru, H K, Foods That Heal, Orient Paperbacks, 1995, 216 p
  2. Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutrition Journal. 2004;3:5. doi:10.1186/1475-2891-3-5.

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