High blood pressure is one of the most common yet dangerous health conditions, often developing without any noticeable symptoms. If you don’t get your blood pressure checked regularly, you might not even know you have it. That’s why high blood pressure is often called the “silent killer.” Left unmanaged, high blood pressure can increase your risk of heart attack, stroke, and kidney disease.
One simple, natural way to help lower your blood pressure is to eat foods that are rich in potassium and low in sodium, such as prunes. While you might associate prune juice with your grandparents, prunes (which are just dried plums) are a surprisingly powerful heart-healthy snack. Just three prunes deliver about 2 grams of fiber to keep you regular, and the 220 milligrams of potassium can help relax blood vessel walls and counter the effects of sodium.
Prunes have less than a milligram of sodium, making them excellent for improving your sodium-to-potassium ratio. Ideally, you should aim for a sodium-to-potassium ratio in the 0.6 to 0.8 range to keep your blood pressure under control, according to Intake Health. Prunes have a 0.002 sodium-to-potassium ratio.
Look for low-sodium, high-potassium foods
Most people don’t get enough potassium in their diets, yet many people around the globe average more than 6 grams of sodium each day. According to a 2009 article in BMJ, high sodium intake is estimated to lead to a 23% higher risk of stroke and a 14% higher risk of heart disease. The American Heart Association suggests keeping your sodium capped at 2,300 milligrams a day, but it should ideally be about 1,500 milligrams if you have high blood pressure.
But simply cutting back on sodium may not be enough, especially if your diet is low in potassium. Similarly, increasing your potassium without lowering sodium may not be enough to control high blood pressure, according to a 2014 review in Advances in Nutrition. Instead, it’s more important to focus on looking at how the choices of foods in your diet reduce the sodium-to-potassium ratio in your overall diet. While a serving of prunes may only provide about 7% of your potassium needs, adding more high-potassium/low-sodium foods may help you manage your blood pressure more effectively.
Prunes have other health benefits
Prunes aren’t just good for pooping and blood pressure. Dried fruits like prunes are packed with powerful plant compounds that offer a range of health benefits beyond just basic nutrition.
According to a 2023 review in Nutrients, prunes are a rich source of beta-carotene. This is a type of carotenoid that supports healthy vision, boosts your immune system, and helps maintain glowing skin.
Prunes also contain phytoestrogens, which are naturally occurring plant compounds that may help balance hormones and support bone health, especially during menopause. These hormone-like compounds mimic estrogen in the body and may play a role in reducing the risk of osteoporosis.
If you’re looking to increase your antioxidant intake, prunes are an excellent option. They have a relatively high ORAC (Oxygen Radical Absorbance Capacity) value, a measure of antioxidant activity that helps protect your cells from damage caused by free radicals.
The fiber in prunes not only helps keep digestion regular, but it also feeds the beneficial bacteria in your gut. Improving your gut microbiome is linked to immune function, metabolism, and even mood.
