Struggling with high blood pressure and worried that snacking makes it worse? When it comes to the right eating options, there are very few science-backed snacks that can be trusted. Since hypertension management largely depends on lifestyle, making smart dietary choices can make a big difference. Swapping sweet or salty snacks with a handful of black raisins may help manage blood pressure, and studies back this heart-healthy option.
A 2022 research by American College of Cardiology has shown how eating a handful of raisins could significantly benefit people who have slightly higher than normal blood pressure, also known as prehypertension. The research says having raisins three times a day may significantly lower blood pressure, especially when compared to eating other common snacks.
Vidisha Parekh, Clinical Nutritionist and Registered Dietician Certified Diabetes Educator, Lilavati Hospital Mumbai, shares that black raisin indeed has a series of benefits for blood pressure.
Benefits of black raisins for blood pressure and heart
Black raisin is a storehouse of potassium, antioxidants, and soluble fibre, all the components that help control blood pressure and are heart-friendly.
“Black raisins are a good natural source of potassium, a mineral that negates the effect of sodium in the human body. Increased potassium intake relaxes tension in blood vessel walls, reduces vascular resistance, and reduces systolic and diastolic blood pressure,” Parekh told Financial Express.com.
Polyphenols and anthocyanins in black raisins also reduce oxidative stress, boost nitric oxide availability, and allow better blood circulation.
Fibre has its own role to play in heart health as it helps remove excessive cholesterol which in turn aids in blood pressure control.
“Soluble fibre in raisins catches excessive cholesterol in the intestines and reduces LDL levels. Enhanced lipid control lowers arterial stiffness and indirectly helps to keep blood pressure levels steady,” says Parekh.
Aids in weight loss and blood sugar control
It also helps that black raisins are a natural source of iron and trace minerals which “sustains overall cardiovascular efficiency via enhanced haemoglobin and oxygen delivery.” Parekh says proper oxygenation reduces cardiac load, which is important for people with blood pressure issues.
Black raisins have low-to-moderate glycaemic load if eaten in moderation which can help prevent blood sugar spikes.
“Even if already sweet, black raisins have a low-to-moderate glycaemic load when eaten in controlled quantities. Their fibre delays the absorption of glucose, prevents insulin spikes, and indirectly cuts obesity-related hypertension,” says the expert.
How much black raisins to eat for blood pressure management
Adding a small handful (25–30 grams) of soaked black raisins to the daily diet is enough to control your blood pressure. While the snack alone does not lower blood pressure, it certainly helps in leading a heart-healthy lifestyle.