How much watermelon to reduce high blood pressure?

1–2 cups of watermelon a day, as part of a health, well-balanced diet, may help lower high blood pressure naturally, due to its high potassium, fiber, arginine, and nitric acid content.

Hypertension is dangerous

More than 1 in 3 adults in the U.S. has high blood pressure! Most noteworthy, many of those people don’t know it. They haven’t experienced any warning signs or adverse effects. This can be pretty dangerous. High blood pressure can lead to life-threatening conditions like heart attack or stroke![1]

Watermelon may reduce high blood pressure naturally

According to studies, watermelon has beneficial effects on hypertension. Regular consumption of watermelon, as part of a healthy, well-balanced diet, may help reduce both systolic and diastolic blood pressure in prehypertensive and hypertensive people.[2,3]


Watermelon is particularly rich in L-Citrulline. This amino acid is converted into L-arginine in the body. Also, L-Citrulline increases L-arginine’s bioavailability. L-arginine is an amino acid as well. L-arginine may reduce high blood pressure, as it seems to improve vascular function and endothelial nitric oxide synthesis.

Actually, among the richest foods in L-arginine are watermelon seeds. Not only, are watermelon seeds edible, but also they have a superior nutritional value!

Nitric oxide

Moreover, impaired synthesis of nitric oxide increases the risk of hypertension and atherosclerosis. Enhancing the release of nitric oxide from the endothelium may reverse endothelial dysfunction![4]

Common foods naturally high in nitric oxide are arugula, turnip greens, radishes, endive, celery, Bok choy, cabbage, mustard greens, lettuce, and spinach.

Beet root is the richest food in nitric oxide, though! If you want to boost your daily intake of nitric oxide, you could add a tsp of beet root powder into recipes or smoothies. You’ll find a wide variety of organic beet root powders on Amazon!

Moreover, watermelon consumption may reduce arterial stiffness and aortic systolic blood pressure! Watermelon is good for the heart.[5,6]

Potassium & fiber

According to the CDC, we should consume a wide variety of fruits and vegetables to prevent high blood pressure. We should consume foods high in fiber and potassium as well.[7]

Watermelon is among the richest fruits in potassium and contains decent amounts of fiber!

Risk factors of hypertension

Additionally, we should maintain a healthy body weight in order to prevent hypertension. Overweight and obese people have higher risk of high blood pressure. Sedentary life, smoking, alcohol abuse, caffeine overconsumption, and low quality sleep are also key risk factors of hypertension.[8]

Also, we should reduce the consumption of sodium (salt) and saturated fat. Animal products are the main sources of saturated fat. Hence, we should limit their consumption to the minimum.

Cayenne pepper is also beneficial for high blood pressure because it may help expand blood vessels!

How much sodium in watermelon?

Above all, people with high blood pressure should consume low amounts of sodium.

According to the American Heart Association, the maximum safe dose of sodium is 2,300 mg a day. This amount of sodium is found in a tsp of salt! But, people with high blood pressure should limit sodium intake to 1,000 mg a day.[9]

People with high blood pressure can eat watermelon, as it has only 1 mg of sodium per 100g. A cup contains 1.5 mg, while a large slice of watermelon contains only 2.9 mg of sodium.[10]

Watermelon may help lose weight

Furthermore, watermelon is good for preventing hypertension, as it could help you lose weight. Obesity is a key risk factor for high blood pressure.

According to a study, watermelon consumption significantly decreased body weight, body mass index (BMI), waist-to-hip ratio, and systolic blood pressure![11]

Watermelon has a huge satiating effect. It keeps us full for a long time. After all, it’s mainly water. It’s low in calories and sugar.

How much watermelon should I eat a day to lower high blood pressure naturally?

As a rule of thumb, most people could consume 2 cups of watermelon a day, as part of a healthy, well-balanced diet in order to lower high blood pressure.

Certainly, you should consult your physician before changing your diet.

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