A recent study showed that people who ate three kiwis a day for eight weeks experienced a gradual decrease in their blood pressure to normal levels. However, nutritionists note that the effect of the tropical fruit is not immediate. “The beneficial effect of kiwi is noticeable only with regular consumption—it’s not an instant way to lower high blood pressure here and now, but rather part of a long-term plan to strengthen heart health,” explains New York nutritionist Kerri Gans. The main mechanism of action of kiwi is linked to the high potassium content in its pulp—a mineral that plays a key role in regulating blood pressure. Potassium helps to relax blood vessel walls and reduces the effect of sodium, an excess of which leads to fluid retention and increased blood pressure. Thus, if the diet is low in potassium and conversely too high in sodium, the blood vessels narrow and the heart is forced to work under greater strain. But the benefits of kiwi are not limited to potassium alone. One fruit contains about as much vitamin C as an orange, and this antioxidant helps reduce inflammation and has a beneficial effect on the immune system. Furthermore, this fruit is rich in fiber, which helps normalize cholesterol levels, improves digestion, and helps stabilize blood pressure in the long run. “Fiber in kiwi is important not only for regulating cholesterol levels—it normalizes intestinal function, which also indirectly affects blood pressure control,” notes nutritionist Dana Ellis Hannes from the University of California, Los Angeles. Kiwi pairs well with other fruits and vegetables in salads and smoothies. In addition to benefiting the blood vessels, kiwi improves the overall digestive process and can prevent constipation, as well as positively affecting metabolism. There is evidence that regular consumption of kiwi fruits supports the immune system, which indirectly also helps the heart. Experts emphasize that you don’t need to eat kilograms of kiwi for a noticeable effect—one to three pieces a day is enough. Of course, one fruit won’t solve all blood pressure problems, but it will become a useful component of a healthier diet that has less salt and more varied vegetables, fruits, and whole grains. A simple habit of having a kiwi smoothie as a snack, eating 1-2 fruits for breakfast, or with a salad for dinner can eventually become a noticeable contribution to the health of your blood vessels and heart.
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