What happens to your blood pressure when you eat kiwi fruit regularly?

If you’re looking to lower your blood pressure, incorporating certain foods into your diet can help. Research suggests that regular consumption of kiwi is associated with gradual improvement in blood pressure.

What the research says

Researchers have discovered a link between kiwi consumption and lower blood pressure.

A randomized controlled trial published in the journal Blood pressure found that people who ate three kiwis a day had lower blood pressure after eight weeks.

However, adding kiwi to your diet will not immediately improve your blood pressure.

“Any benefit on blood pressure builds gradually with regular consumption,” Keri Gans, MS, RDN, CDN, a New York-based registered dietitian, told Verywell. “It’s not a silver bullet, but it can be part of a long-term, heart-healthy eating pattern.”

Kiwis are rich in potassium

The way kiwi affects blood pressure is multifaceted.

“This association is related to the fact that kiwis are high in potassium, which can help relax blood vessels and shift sodium, which is associated with increased fluid volume in the body and higher blood pressure,” Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA Health, told Verywell.

Kiwis contain vitamin C and fiber

Kiwis also contain nutrients with other hypotensive properties.

“Kiwis are high in vitamin C, which is anti-inflammatory, and high in fiber, which can help, over time, lower cholesterol levels, which can also help control blood pressure,” Hunnes said.

The fiber in kiwis can help you have regular bowel movements, “which can also help control blood pressure so you don’t have to strain as much when you have a bowel movement,” she added.

Kiwis Can Help With Digestive and Metabolic Problems

Kiwi offers other health benefits besides improving blood pressure. It is great for your gastrointestinal system and can help with constipation and other disorders affecting the gastrointestinal tract.

Kiwi has also been linked to better immune and metabolic health, which may indirectly contribute to better blood pressure management.

How much kiwi should you eat to improve blood pressure?

You may need to eat more than one kiwi a day to see effects on your blood pressure, Gans said. “Some research indicates that eating two to three kiwis a day may help lower blood pressure over time, thanks to their potassium, fiber and antioxidant content,” she explained.

Eating kiwi is a small way to lower blood pressure, but you may need to make other dietary changes to see a substantial effect on blood pressure.

Generally, it is recommended to eat foods high in potassium and fiber, and low in sodium, to help improve blood pressure. These changes can not only help keep your blood pressure low, but also protect you against strokes and even heart disease.