High blood pressure is also known as hypertension and it is actually a difficult condition to control. Although several treatments are available ranging from dietary changes to a variety of medications to help with blood pressure problems, at times none of them helps in completely curing the condition. Dietary changes involve a particular diet and strictly restricting those foods which can negatively affect the blood pressure levels. This actually helps in a huge way during the treatment of blood pressure. Dietary changes involving the addition of new healthy foods and eliminating those which are not good for health is a quick fix for long term blood pressure troubles. Coconut water is thought to be one of those quick fixes which help with blood pressure troubles. Let us understand how coconut water can help in reducing the blood pressure levels.
Can Coconut Water Reduce Your Blood Pressure?
A study conducted in 2005 studied the effects of coconut water on blood pressure. It was found that coconut water did possess a definite effect over the blood pressure.(1) It further stated that coconut water lowered the systolic pressure by nearly 71% and the diastolic pressure by nearly 29% in the subjects. Another group in the same study who were given a mix of coconut water and mauby (other tropical drink), showed a nearly 43% reduction in systolic pressure and nearly 57% decrease in the diastolic pressure.(1) Several in-depth studies are still continuing to evaluate the effects of coconut water over the blood pressure.
What Does The Goodness Of Coconut Water Involve?
Coconuts belong to a family which is scientifically as known as Cocos nuciferagrow. It grows on large trees. Although the name sounds as a nut, botanically coconut belongs to the category of fruits. Coconut water is a refreshing and nourishment rich drink full of minerals and electrolytes. It is different from coconut milk which is made by adding water in grated coconut. Coconut water is formed naturally inside the coconut and has very low fat in comparison to coconut milk.
The antioxidant property of coconut water helps in preventing cell damage because of free radicals. As per several studies conducted on people with diabetes, coconut water helps in improving blood sugar levels.(2) It is even a good source of magnesium, which helps in improving insulin sensitivity and reduces sugar levels.(3)
Coconut water helps in minimizing blood clot formation in the arteries by lowering blood pressure. It is a good source for replenishing fluids and electrolytes, especially after workout and exercise sessions.
The best way to lower blood pressure is by adequate consumption of potassium in the diet. It not only decreases risks of cardiovascular diseases but also keeps blood pressure in control. Coconut water is a good source of potassium and its one serving might contain nearly 600 mg of potassium. It is a high potassium content infused drink which has reported benefits with blood pressure in several studies done till date. It helps in decreasing both systolic as well as diastolic blood pressure.
A normal blood pressure ranges vary from 90 to 120 for systolic blood pressure and 60 to 80 for diastolic blood pressure. In order to keep the blood pressure in control, it is mandatory to rely on a diet which does not negatively impact the normal blood pressure range. For that purpose relying on healthy and blood pressure regulating drinks like coconut water is the best option.
Besides potassium, coconut water also contains sodium, calcium, and vitamin C, and several other nutrients. Coconut water tastes sweet or sugary and adjusts well to taste buds of everyone and hence is gaining popularity every day for its tastes with benefits.
How Does Potassium In Coconut Water Help Reduce Blood Pressure?
Potassium is present in several foods like in coconut mainly in its water. It is present as a supplement in the form of potassium chloride as well as a food component in the form of potassium citrate, which has the capability to lower the blood pressure levels.
Potassium helps in balancing the sodium levels in the blood and helps in the proper functioning of the body.(4) As per The American Heart Association, most of the vegetables or dietary approaches to stop hypertension diet (D.A.S.H. diet) are extremely rich in potassium levels. The main concept behind drinking coconut water is to ensure that the potassium it contains helps in the functioning of the body in a proper way like any other potassium-containing food usually does.(2)
Precautions while consuming Coconut Water to Reduce Blood Pressure
Hypertension is a condition which requires regular monitoring by a doctor to avoid any serious complication. While being on medication, evaluation is must every few days to ensure everything is under control.
Although, starting with coconut water is easy and has no side effects yet before starting anything new on a regular basis, one must consult a doctor. It ensures everything is fine without imposing any unwanted risks.
Coconut water contains potassium in it and too much potassium in the diet can harm the kidneys especially if they are not in their best shape and functioning. It might even cause hyperkalemia which needs immediate attention and medical care.
It can also adversely alter fluid as well as electrolyte levels of the body. In case, a person is already consuming potassium-based salt medications or suffering from any kidney issues, then before adding coconut water in the daily diet, it becomes mandatory to consult a doctor to discuss increased potassium intake.
Coconut water is becoming a popular drink day by day all around the globe because of its organic ingredients, electrolyte and mineral combinations with significantly low levels of fat, carbohydrates, and calories. Health benefits of coconut water include its strong antioxidants properties, protection of liver and cardiovascular system, and reducing blood pressure, cholesterol, and sugar levels. This tropical drink not just benefits the heart, kidneys, blood pressure, and sugar levels, but also has several more benefits like for hair, skin and endless more which are still considered under study. All these effects of coconut water have been supported with significant data over the past few years in several research studies.
Besides several benefits, coconut water in itself is a delicious as well as nutritiously refreshing and organic beverage to drink especially in summers. It is not just confined to any one season but is consumed by mostly everyone during any season to reap its benefits. However, it must be consumed in limited amount to avoid any type of risks of over drinking it especially among people with blood pressure issues. It is not required for everyone to consult a doctor before consuming coconut water; however, for people with any serious illness, it is suggested to consult a doctor before starting it on a regular basis or long term.
- Alleyne T, Roache S, Thomas C, Shirley A. (2005) The control of hypertension by use of coconut water and mauby: two tropical food drinks. West Indian Medical Journal. 54(1).
- Preetha, P.P. et. al. (2012, Jul) Hypoglycemic and Antioxidant potential of coconut water in experimental diabetes. Food and Function. 3(7): 753-7. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22576019
- Bhagya, D. et. al. (2012, Apr) Therapeutic effects of tender coconut water on oxidative stress in fructose fed insulin resistant hypertensive rats. Asian Pacific Journal of Tropical Medicine. 5(4): 270-6. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22449517