The worst thing about high blood pressure is – it’s so sneaky! Before you become aware of being its host, it has already housed itself in your heart, kidneys, and even your mood! It indeed is becoming a growing global concern, with millions coping with it.
Lifestyle habits like increased screen time, higher stress levels, unbalanced diets, and disturbed sleep schedules have created a flourishing space for hypertension. In such times, natural and fruit-based remedies are gaining popularity.
So here enters our star – the custard apple! Positively pungent, gooey, sticky goodness! This messy fruit is not only a delight for your taste buds, but it’s a boon for your heart.
But the question is: “Can this pudding in a peel truly help manage high blood pressure?” Let’s dig into the science of it.
What Is a Custard Apple?
The custard apple (Annona squamosa or Sitaphal) is a tropical fruit with a green, hard, pinecone-like outer layer that holds sweet white flesh on the inside. Its roots are in South America, but it has made itself at home in our country.
Nutritional Profile of Custard Apple
If we are honest, custard apples are not a treat to the eyes from the outside. But from the inside, this squishy sugar pod is a nutrient-dense powerhouse that supports heart health.
Let’s peel the green shell:
Potassium-Packed Powerhouse: Sodium is not a friend of BP. Potassium balances the sodium levels, and that makes custard apple a friend of our heart.
Magnesium’s Magic: Magnesium is like our heart’s yoga teacher. Custard apples are a rich source of magnesium. They help our heart muscles beat smoothly while also taking care of our arteries’ elasticity.
Vivacious Vitamin C: We all know the perks of this zesty vitamin; it’s literally everywhere! It not only gives glowing skin but also provides youth to your blood vessels and keeps them flexible.
Fibre Fret: Its stretchy flesh manages cholesterol, digestion, and takes care of post-meal BP spikes.
The Unsung Vitamin B6: This vitamin puts you in a good mood by lowering your stress hormones, and who wouldn’t want that!
Steal Deal: In a single bite, you get all you need for a good heart: potassium, magnesium, vitamin C, fibre, and even B6. This creamy chaos is your sweetest way to keep your BP in check.
How Custard Apple May Help Manage Blood Pressure
Using custard apple for high blood pressure patients is a compelling idea. Let’s break down why.
- Vessel Relaxant: Plant polyphenols = more nitric oxide. Nitric oxide is the natural signal for relaxed arteries. Custard apples have a considerable amount of phenolics and flavonoids.
- Less Endothelial Stress: Lower oxidative stress (endothelial stress) = healthier inner lining of blood vessels. Custard apple pulp shows a promising phenolic profile, which can prevent endothelial dysfunction (rusted arteries).
- The Indirect Assistance: Easy metabolism = less blood pressure. Custard apples improve blood sugar, cholesterol, and even kidney function. This points out the plant’s bioactive potential.
Research Verdicts
There is still research required to establish a direct link between custard apples and blood pressure. But there is concrete evidence that proves indirect benefits for high BP patients.
There are limited direct trials on humans. However, the phytochemicals in the fruit and early lab studies pose a strong case.
The research leads us to custard apples being a green flag with caution.
Green flag: The scientific credibility of its effects: vasorelaxation, antioxidant, metabolic support, and mood enhancer.
Caution: Custard apples are not a substitute for BP meds and a healthy lifestyle, and should not be approached as a magical solution.
How to Include Custard Apple in a Heart-Healthy Diet
Custard apples are versatile and extremely easy to incorporate into your diet:
- Morning Smoothie: Blend custard apple pulp with low-fat yoghurt and chia seeds for a heart-healthy start.
- Custard Apple Bowl: Mix the pulp with oats, walnuts, and a drizzle of honey.
- Frozen Delight: Freeze blended custard apple pulp for a no-guilt dessert.
- Fruit Salad Upgrade: Pair it with bananas, pomegranate, and a sprinkle of cinnamon for an antioxidant-rich treat.
Pro tip: Avoid adding sugar; the fruit is naturally sweet enough.
Other Health Benefits of Custard Apple
Custard apples are not good only for BP; they offer much more to your body:
- Boosts Immunity: Thanks to its high vitamin C content.
- Improves Digestion: The fibre content helps keep your gut happy.
- Supports Skin Health: Its antioxidants keep skin youthful and glowing.
- Energises Naturally: The natural sugars offer quick energy without the crash.
Possible Side Effects and Precautions
Overconsumption of anything is always avoidable. The over-sweetness of custard apples can lead to sugar spikes, something to be careful about.
Caution tips:
- Avoid overeating (stick to 1 medium fruit a day).
- Skip adding sugar or condensed milk to sitaphal-based desserts.
- Always consume fresh fruit, as overripe or fermented custard apples may upset your stomach.
Avoiding its seeds is non-negligible. They are toxic when crushed, so do not chew them!
Expert Takeaway
This pudding-like fruit with black seeds is not just a dessert substitute; it’s a great go-to option for heart health. While it can surely help manage high blood pressure, it’s not a substitute for your prescribed meds.
Frequently Asked Questions (FAQs)
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Can custard apple lower blood pressure naturally?
Yes! The potassium and magnesium in custard apple can relax your blood vessels and balance sodium levels, thereby naturally lowering blood pressure.
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Is custard apple safe for people with hypertension?
Absolutely! However, moderation is the key. Portion sizes are to be mindful of, especially if your sugar is being monitored. If you are on hypertension medication, you should consult your doctor about the portion size.
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How often can I eat custard apple if I have high BP?
Depending on how active your lifestyle is, a few days a week to once a day is a good frequency. Make it part of your fruit cycle along with papayas or bananas.
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Are there any side effects of eating too much custard apple?
Yes, excess is a vice, and it applies here too. Too much of it can increase the numbers on your weighing scale or sugar levels, so moderation is always the key.
Conclusion
The final verdict of custard apple being good or not for high blood pressure is:
It indeed is. It is a combo of heart-friendly nutrients. Stick to appropriate portion sizes, and your heart will thank you.
Disclaimer
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