The Benefits of Lemons for Lowering Blood Pressure

High blood pressure, also known as hypertension, is a common health concern that can lead to serious health problems if left unchecked. It is distinguished by persistently elevated artery blood pressure, which increases the risk of heart disease, stroke, and other serious conditions.

Incorporating lemons into the diet is one strategy for maintaining healthy blood pressure. Research shows that these citrus fruits can have beneficial effects on blood pressure. This article will go over the role of lemons in lowering blood pressure as well as other health benefits of these fruits.

Hypertension Diagnosis

Blood pressure is the force that blood generates when pushing against the walls of your arteries. Your blood pressure is at its highest when your heart beats and pumps blood. This is called systolic pressure. Diastolic pressure, on the other hand, is your blood pressure when your heart is at rest, in between beats.

A blood pressure of less than 120 mm Hg (systolic) and 80 mm Hg (diastolic) is considered normal. Anything above this range indicates that your blood pressure is high.

High blood pressure may present no symptoms, so the best way to discover if your blood pressure is high is by carrying out regular blood pressure checks.

Nutritional Profile of Lemon

Lemon fruits are low in calories, carbs, and sugars, and they contain small amounts of proteins and fats. According to the United States Department of Agriculture (USDA), 100 grams of raw, peeled lemon contains the following:

  • Calories: 29
  • Protein: 1.1 grams
  • Carbs: 9.3 grams
  • Fiber: 2.8 grams
  • Sugar: 2.5 grams
  • Fat: 0.3 grams

In addition to the nutrients listed above, lemon contains other plant compounds such as citric acid, hesperidin, diosmin, eriocitrin, and d-limonene.

Benefits of Lemon for High Blood Pressure

Over the years, researchers have proposed that the regular consumption of lemon and other citrus fruits can help lower blood pressure. Although, they continue to study the exact way in which lemon influences the blood pressure, the following mechanisms have been proposed:

Diuretic Properties

Drinking lemon juice improves the balance of electrolytes in your body by eliminating excess fluid through urine. Lemon has a decent amount of potassium, and its sodium content is very low. Studies show that high potassium and low sodium diets decrease blood pressure and the incidence of hypertension.

Furthermore, lemons promote the absorption of calcium and magnesium from your diet. These minerals also support blood pressure regulation.

Antioxidant Properties

Lemon and other citrus fruits are high in vitamin C, a powerful antioxidant that is essential for heart health. Vitamin C and flavonoids in lemons, such as hesperidin and eriocitrin, prevent cholesterol oxidation in your diet.

When oxidized, cholesterol sticks to the walls of blood vessels that have been damaged by hypertension. This process is known as plaque formation, and it causes your blood vessels to become narrow or stiff.

Blood flowing through narrow arteries causes your blood pressure to rise. Thus, lemon’s antioxidant properties can prevent hypertension and the heart diseases associated with it.

How to Consume Lemon for Blood Pressure Control

Lemons are quite versatile, and you can add them to beverages, salads, and desserts to boost their flavor. Here are some of the ways to enjoy the beneficial effects of lemon on blood pressure:

  • Use lemon as an alternative to salt: The American Heart Association recommends that you reduce your sodium intake to 2300 mg daily if you have hypertension. Cutting your sodium and salt intake can make your food taste bland. You can use lemon instead of salad when cooking. Add lemon to your dishes, and the tangy taste will mask the lack of salt.
  • Drink lemon water: Another great way to integrate lemon into your diet is by drinking lemon water. Staying hydrated is key to maintaining a healthy blood pressure. You can add 3 to 4 lemon slices to your water to help balance electrolyte levels and keep you hydrated. Alternatively, squeeze about 20 ml of fresh lemon into a 300 ml bottle of water. Avoid seasoning the lemon water with salt, sugar, or honey.

Potential Precautions and Considerations for Lemon Consumption

You can eat about 2 to 3 lemons daily, which amount to about 4 to 6 tablespoons. For lemon water, the recommended intake is between 4 and 5 glasses daily. You should avoid overconsumption of lemon, as it has side effects.

  • Lemon is acidic. As a result, it can lead to the erosion of your enamel when consumed excessively.
  • Too much lemon juice may also cause acid reflux, leading to vomiting, nausea and heartburn.
  • Lemon and other citrus fruits can trigger migraines and headaches.
  • It might cause or worsen canker sores

Bottom Line

Lemons have a high potassium content, vitamin C, and antioxidants, all of which have the potential to help with hypertension. Although researchers are still investigating the effects of this citrus fruit on blood pressure, recent studies suggest that people with hypertension will benefit from its consumption.