(NaturalHealth365)  High blood pressure, defined as blood pressure over 140/90 mm Hg, affects an astonishing 48.1 percent of American adults.  Sadly, the consequences of untreated high blood pressure can be life-threatening.  In fact, hypertension is one of the most common risk factors for heart failure, ischemic heart disease, and strokes – as well as contributing to chronic kidney disease, vision problems, erectile dysfunction, and cognitive decline.

But there’s some good news.  Many researchers believe that compounds found in pomegranate fruit and juice can provide valuable ammunition against the multiple health threats presented by high blood pressure.

Recent studies support the health benefits of pomegranate.  In a 2023 review published in Current Pharmaceutical Design, the authors concluded that supplementation with pomegranate extracts was linked to improvements in cognitive function.  Let’s see what else this superfruit can do to support heart and brain health.

Pomegranate juice may help prevent and even reduce atherosclerotic plaque

Endothelial dysfunction, which is caused by damage to the delicate linings of arteries, impairs the ability of the arteries to dilate properly, thereby reducing blood flow and contributing to both high blood pressure and atherosclerosis (the buildup of cholesterol-laden plaque).  Research has shown that pomegranates can support endothelial health and discourage arterial plaque, with scientists crediting the pomegranate’s rich content of antioxidant and anti-inflammatory compounds – such as punicalagins, anthocyanins, ellagitannins, and flavonoids – for the beneficial effects.

In an influential study published in Clinical Nutrition, participants with atherosclerosis were given pomegranate juice daily for three years.  The patients experienced substantial reductions in carotid intima-media thickness (a widely used measurement for atherosclerosis) – in some cases, by as much as 30 percent.  They also displayed improvements in their antioxidant status and decreases in systolic blood pressure.

Pomegranate juice can modestly – but significantly – lower blood pressure

In a recent review published in Trends in Food Science and Technology, the authors analyzed 86 clinical trials involving pomegranate and concluded “substantial” evidence of a beneficial long-term effect on blood pressure.  For example, one study published in Plant Foods for Human Nutrition revealed that healthy adult subjects experienced improved blood pressure after being supplemented with 330 ml of pomegranate juice daily for four weeks.

Pomegranate products reduce blood pressure through multiple mechanisms.  Researchers believe that pomegranate juices and extracts work the same way as pharmaceutical ACE inhibitors to relax arteries.  They can also help maximize levels of beneficial nitric oxide, which is believed to dilate arteries and lower blood pressure.  For good measure, pomegranate inhibits the production of an artery-constricting lipid known as thromboxane A2.  This troublemaking compound also promotes the tendency of blood platelets to “clump” together.  This means that reducing levels of thromboxane A2 can help discourage potentially life-threatening blood clots – score another point for pomegranate!

Studies exploring benefits of this “superfruit” for brain, digestive, metabolic, and oral health

It’s probably not surprising that pomegranates are being studied for their potential to treat Alzheimer’s disease and other neurodegenerative conditions. After all, pomegranates are particularly rich in ellagitannins, which studies have shown can help reduce oxidative damage and promote the survival of brain cells.

Another big “plus” for pomegranates is that they are a prebiotic food, fueling beneficial bacteria in the all-important gut microbiome – which influences immune defenses, metabolism, cognition, and mood.  Preclinical studies have also shown that pomegranate extracts can reduce blood clots, cholesterol levels, and triglycerides.  Finally, pomegranate’s antimicrobial properties may benefit oral health by helping reduce the growth of bacteria responsible for bad breath and tooth decay.

Fruit vs. juice?  It’s a win-win either way

You can access the benefits of pomegranate by snacking on the arils (the edible seeds) or simply drinking it as a refreshing juice.  The peel – the main source of the pomegranate’s ellagitannins – is often incorporated into the juice, making it a better source of these potent antioxidants.  Make sure to choose 100 percent pure pomegranate juice with no added sugars, preservatives, or artificial flavors.

On the other hand, pomegranate seeds contain lots of dietary fiber, which the juice lacks.  Whichever you choose, you’ll get healthy amounts of the antioxidant vitamins A and C, folic acid – believed to prevent strokes – and the mineral potassium, which helps regulate blood pressure.  Yet another option is to supplement with pomegranate extracts, which are available in capsule form.  Consult your holistic doctor before adding pomegranate extracts to your daily health routine.

By the way – never stop taking prescribed blood pressure medication unless advised to do so by your physician.  While pomegranate may help bring blood pressure measurements down, most doctors recommend using it to complement existing treatment.

Improve arterial health?  Check.  Support lower blood pressure?  Check.  Reduce inflammation and oxidative damage?  Check.  As you can see, pomegranates check “all the boxes” when it comes to reducing risk factors for chronic diseases.  Maybe it’s time to check this superfruit out!

Sources for this article include:

Ingentaconnect.com
LifeExtension.com
ScienceDirect.com
Springer.com
NIH.gov
WatersEdgeWellness.com