The dragon fruit is a sweet, fresh tropical fruit with pink and red skin that contains high fibre, antioxidants and minerals. Dragon fruits have many valuable benefits for your health. Today we will look at how  blood pressure is impacted by dragon fruit. First, we need to build up some basic knowledge of blood pressure.

What impacts blood pressure?

We know about the changes of water pressure and air pressure depending on altitudes, another way, it is regulated by the height of under or above the sea level. Does this factor also affect blood pressure? The answer is yes; the altitude indeed causes blood pressure changes. An interesting study launched in Tibet, China, observed the adjustment and adaptation of the human body against altitude.¹ 35 young males from low-altitude environments were living at high altitudes (5380 m) for 360 days. The results show that at the beginning (1 to 30 days) of settlement, there was a rise in blood pressure in the men due to the bloodstream’s response to the oxygen deficit. After a long-term stay (180 to 360 days), their bodies acclimated to the high altitude, and their blood pressure decreased.

Apart from external reasons, what regulates blood pressure in our body? There are varying factors. Blood pressure varies in response to changes in the cardiac output, stroke volume, or length and diameters of blood vessels. 

Why is blood pressure level significant to our health?

Blood pressure measures your heart's strength when it pumps blood around your body. It is a signal of your heart's health. The importance of maintaining blood pressure at a “normal” status is commonly recognised. low blood pressure may affect blood flow and can decrease the amount of oxygen delivered to body tissues. Whereas,  high blood pressure may cause serious life-threatening health conditions, such as heart attack or stroke.

High blood pressure is called hypertension, and low blood pressure has a similar name called hypotension. Clinically, blood pressure is measured in millimetres of mercury (mmHg) according to two figures: systolic pressure, which occurs when your heart pushes blood out, and diastolic pressure, which occurs when your heart rests between beats.² So the question you may ask: what ranges are normal blood pressures? You can refer to the following guide:

Surely, we all know “high blood pressure”, but do you know that high blood pressure is rated as the top three high-risk factors for all diseases, after smoking and poor diet in the UK,³ and for every, one in three adults, patients have this disease. Moreover, here are some other statistical data on high blood pressure you may want to have a look at Blood Pressure UK.

What nutrients are contained in dragon fruits?

Food Data Central shows per 100 grams(g) ofdragon fruits it contains:

• Fibre helps the body regulate blood sugar and maintain normal metabolism.
• Carbohydrates are glucose converted by the body and are the main source of energy for your cells, tissues, and organs.
• Iron is important for making haemoglobin, a protein in red blood cells that carries oxygen around the body.
• Vitamin C helps to grow and repair tissues in your body. It is also an antioxidant that protects the health of your organs and blood vessels.
• Potassium is an essential mineral that activates various cells and nerve functions.  It helps to reduce the risk of heart attack and stroke. Potassium can ease tension in the walls of the blood vessels and lower blood pressure.

How do dragon fruits help to manage blood pressure?

Fibre and Blood Pressure Regulation

We now know dragon fruits are rich in fibre. An adequate dietary fibre intake may prevent heart disease through various actions, such as lowering blood pressure and cholesterol, reducing inflammation, and improving blood fat (serum lipid) concentration.⁴ Fibre also improves your body’s digestive ability; it fills you up and reduces hunger.

Potassium Content and Electrolyte Balance

Dragon fruits are packed with lots of potassium. Increasing potassium intake can help lower your blood pressure and reduce the risk of developing heart disease and stroke. Potassium is an electrolyte that can lessen the effects of sodium overconsumption; too much sodium may raise your blood pressure. Intake of enough potassium is important for the body to process salts and lose sodium through urine. This is especially important for people who have high-salt diets.⁵ Furthermore, potassium can vasodilate your blood vessel walls, which contributes to lowering blood pressure.

Antioxidant and Mineral Properties and Vascular Health

Dragon fruits contain vitamin C and iron, which are essential for blood vessel health. Antioxidants help to prevent free radical damage, which can potentially cause cardiovascular and inflammatory diseases. A sufficient level of antioxidants in the blood can reduce the risk of oxidative damage and improve heart function and vascular health.⁶

Dragon fruits are a rich source of iron. Iron helps to regulate processes within cells and aids in producing red blood cells. Iron plays an important role in the blood for the purpose of oxygen transportation, energy supplies and metabolic activity.⁷ An adequate level of red blood cells must be maintained to keep your blood oxygen normal.

Carbohydrate and blood sugar reactions

Another factor that shows dragon fruits impact blood pressure is the high carbohydrate nutrient. The body breaks down carbohydrates into glucose, also known as blood sugar, which impacts the blood pressure. High blood sugar can increase blood pressure, furthermore increasing the risk of obesity and diabetes.⁸  

What are the side effects if I overconsume dragon fruits?

Dragon fruits can benefit your health in various ways. Even though they are good for you, consuming too much dragon fruit can potentially cause some concerns. Here are some examples of dragon fruit overconsumption:

Digestion issues

Generally speaking, high-fibre diets are good for your digestive system; they help improve your intestinal system activities and movement, which makes fibre a golden cure for constipation. Dragon fruits contain huge amounts of fibre, and their excess consumption could make them a natural laxative. You may experience symptoms such as abdominal bloating, intestinal gas and cramping. Too much fibre may also affect other nutrient absorptions.

Allergic risks

Dragon fruits are pretty safe to eat, but some people might experience an allergic reaction from eating this fruit. research shows that the proteins contained in dragon fruit seeds may cause immune cell reactions.⁹ However, it is rare to be allergic to dragon fruit; only mild symptoms have been reported, such as swollen lips and tongue. So, eating dragon fruits is not a worrying/life-threatening allergy.

How do I add dragon fruit to my diet?

Dragon fruits are not a staple commodity in the UK and are usually pricey for consumption. You may wonder how to maximise the effect of managing blood pressure. Here are some practical tips for incorporating dragon fruits into your diet.

Dragon fruit smoothie

This recipe only needs one banana, one cup of frozen blueberries, and half a dragon fruit; chop these fruits and throw them into a blender; that is all you need to do to make this healthy smoothie. Bananas and dragon fruit are both rich in potassium and fibre. Blueberries and dragon fruit can provide a sufficient level of antioxidants.

If you want to lower your blood pressure, why not try this dragon fruit smoothie?

Dragon fruit salad

We can consider making a salad with the other half of the dragon fruit. Since dragon fruit contains many carbohydrates, mixing it with green leaves and vegetables may balance your diet and help you eat less. Here are some ingredients needed for this recipe:

• Half dragon fruit
• Half cucumber
• 1/4 bag of iceberg lettuce
• Some fresh chopped cherry tomatoes
• A small handful of raisins
• A teaspoon of honey

These ingredients are very commonly seen and cost-friendly. You can creatively use other preferred leaves to make dragon fruit consumption enjoyable.

Summary

Potassium, fibre and antioxidants are dragon fruit's highlight nutrients for managing blood pressure. Dragon fruits contribute to healthy blood flow and blood vessels. They also help to reduce inflammation and improve the digestive process. However, having too much dragon fruit may cause intestinal gas and bloating. No matter how much dragon fruit can benefit your health, an appropriate intake is key to a positive impact.

FAQs

If I have high blood pressure, can I take dragon fruit?

Yes, dragon fruits are friendly to high blood pressure and diabetes patients. They contain nutrients such as potassium, fibre, and antioxidants, which can benefit your heart’s vascular health.

Can dragon fruit help to lose weight?

Potentially, as dragon fruit contains lots of fibre, which increases your satiety; therefore helping reduce food intake. Fibre is famous for its digestive activity, and dragon fruit helps aid bowel movement and promotes defecation.