4 fruits that can lower cholesterol and blood pressure at the same time

Some statistics show that about 60% of people with high cholesterol also have high blood pressure. If you have both diseases at the same time, the risk of heart attack and stroke will increase significantly, according to the health website Healthline (USA).

Fruits that can reduce blood cholesterol and high blood pressure at the same time include:

Apple

Studies show that apples can control blood cholesterol and help lower blood pressure at the same time. Not only that, apples can also help control blood sugar and improve gut health.

A study published in the American Journal of Clinical Nutrition found that eating one to two apples a day for eight weeks can help reduce blood cholesterol levels by 5 to 8 percent. The antioxidants and fiber content in apples can also help lower blood pressure and improve heart health.

Berries

Berries such as strawberries, blueberries, raspberries, cherries, and blackcurrants are not only rich in vitamins and minerals, but are also a rich source of antioxidants such as flavonoids and anthocyanins. These substances help prevent cancer, balance blood pressure, and reduce cholesterol in the blood.

Citrus fruits

Common citrus fruits include oranges, grapefruits, lemons, tangerines, and kumquats. They are all rich in B vitamins, potassium, phosphorus, magnesium, copper, and most importantly, vitamin C, which is known for its immune-boosting and skin-health-promoting properties. Research has also shown that the nutrients in citrus fruits can help lower blood pressure and cholesterol, fight cancer, and prevent kidney stones.

Grapes

Grapes are a good source of potassium. Potassium is one of the most important minerals for balancing blood pressure. Grapes also contain the antioxidant resveratrol. Many studies have found that resveratrol can simultaneously reduce high cholesterol levels and improve blood pressure, according to Healthline (USA).