raisins good for high blood pressure

Are raisins good for high blood pressure?

Grapes that have been dried make raisins. The nutrients and sugars in grapes are concentrated throughout the drying process, making raisins nutrient- and calorie-dense foods.

With no additional ingredients or preservatives, raisins are a lightly processed, nutrient-dense food.

Raisins are better for you than sugary delights and refined sugar sweets. In this blog post, we’ll explore the potential benefits of raisins for high blood pressure and how you can incorporate them into your diet.

Before that, let’s examine high blood pressure in more detail, including its causes.

High blood pressure

High blood pressure, which is known scientifically as hypertension, takes place when the force of your blood against your artery walls is consistently too high.

This can put extra strain on your heart and blood vessels, raising your risk of significant health issues like heart attack, stroke, and kidney disease.

High blood pressure is a condition that can be caused by a variety of variables, such as genetics, age, weight, and dietary and activity habits.

Additionally raising your risk of getting high blood pressure includes increased salt intake, alcohol use, and stress.

Are raisins good for high blood pressure?

Yes! Raisins are good for people with high blood pressure (hypertension). This is so because of the presence of potassium and some antioxidants.

Foods high in potassium are beneficial for controlling your blood pressure. Potassium can help to relax the blood vessels and arteries, which can allow blood to flow more freely and can help to lower blood pressure.

Antioxidants which also add to why raisins are good for high blood pressure aid in reducing inflammation and improving overall cardiovascular health.

This leads to protection against complications that you are likely to face if your blood pressure is persistently high and you don’t manage it well.

According to a research study, eating raisins frequently (around three times each day) helps lower blood pressure.

It is, however, important to know that you cannot control a persistently high blood pressure by just taking raisins.

You would have to take raisins in moderation but as part of a well-planned balanced diet as well as take your prescribed medications, if you want to adequately manage your high blood pressure.

Other health benefits of raisins

Raisins have a lot of health benefits some of which include:

Safeguarding eye health

Polyphenols, which are antioxidants found in raisins, may shield the cells in the eyes from damage caused by free radicals.

As a result, age-related macular degeneration and cataracts may be less likely to affect the eyes.

Increased skin health

Antioxidants might keep skin cells healthy and shield them from damage caused by aged cells. Important minerals like vitamin C, selenium, and zinc are also included in raisins.

A diet that prioritizes promoting good skin health may benefit from the inclusion of this combination of nutrients and antioxidants.

Support For Digestion

Fibers in raisins begin to swell when there is water present. These have a laxative impact on the digestive system and assist in easing constipation.

Additionally, eating raisins regularly promotes regular bowel movements and their fiber content aids in the removal of toxins and waste from the body.

Reduce anemia

The prevention of anemia may involve raisins. They are a good source of vitamins, iron, and copper, which are necessary for producing red blood cells and transporting oxygen throughout the body.

Avoid having too much acidity

Iron, copper, magnesium, and potassium are just a few of the healthy minerals that are abundant in raisins.

These minerals, which are alkaline or basic on the pH scale, might assist maintain a healthy amount of stomach acidity.

Reduces the likelihood of heart disease risk factors

According to a study published in Postgraduate Medicine, raisins had a lower cardiovascular risk than other snacks when consumed consistently, including blood pressure.

This is due to the fact that raisins are a low-sodium food that is also an excellent source of potassium, which facilitates the relaxation of the blood vessels.

Destroy cancerous cells

In terms of antioxidant chemicals, raisins are a good supplier as well. In order to shield the body from oxidative stress and free radicals, dietary antioxidants are crucial.

Numerous cancer kinds, the development of tumors, and aging are all in danger due to oxidative damage and free radicals.

Aid in infection treatment

Polyphenolic phytonutrients, which are well-known as anti-inflammatory antioxidants, are present in raisins.

They have antimicrobial qualities that help prevent fevers and eradicate bacteria.

Reduces blood sugar

In contrast to other snacks, eating raisins frequently may help lower blood sugar, according to the Postgraduate Medicine study.

Despite having more concentrated sugar content than fresh fruit, raisins have been shown to improve blood sugar management, as measured by hemoglobin a1c, when compared to processed snacks.

As a result, a serving of raisins might be a great approach to state a sweet tooth.

Are raisins a risky food to eat?

Even while raisins are generally healthy, there are several situations where they might not be the best food.

People trying to save calories, for instance, might want to be cautious about consuming big quantities of raisins.

Even though raisins are significantly smaller than grapes, they have the same number of calories per serving. This can quickly result in consuming too many calories.

The increase in soluble fiber that results from consuming too many raisins is another issue. Constipation, gas, and other gastrointestinal discomforts may result from eating too much fiber.

Even some folks can get diarrhea. However, it’s crucial to keep in mind that since raisins don’t have abnormally high fiber content, this would only happen if you ate a lot of them.

Last but not least, due to their small size, raisins may need to be avoided by choking risky individuals and young children in favor of fresh fruit. However, it’s normally safe to eat raisins in moderation.

Can you produce your own raisins?

By drying out a grape, raisins are produced. Though different grapes can be used to make raisins, standard raisins primarily come from seedless grapes.

Although raisins from the grocery store are often all-natural, affordable, and come in organic varieties, some individuals prefer preparing their own.

Fortunately, preparing raisins in an oven or food dehydrator is easy and straightforward.


Raisins can be a convenient way to get fruit, beneficial minerals, and antioxidants in the diet. Being a good source of potassium and antioxidants, raisins are good for people with high blood pressure.

Consuming raisins regularly may help maintain health and prevent various diseases.

However, it is vital to consume raisins in moderation because they are high in calories and sugars, which may be a crucial element for people to take into account if they are attempting to lose weight.


Michael Sarfo
Content Creator at Wapomu

Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu

Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.

His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.

He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.

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