14/07/2023 / Heart & Vascular

Is Coconut water good for high blood pressure?

Is coconut water for high blood pressure good or bad? It is a natural source of electrolytes and vitamins but coconut water can help lower your blood pressure.

Is Coconut water good for high blood pressure
Dr. Mrinalinee RoyDr. Mrinalinee Roy
Dr. Mrinalinee Roy
MBBS Doctor, Research Associate
Medically Cited
Fact Checked

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Millions of individuals worldwide suffer with hypertension, often known as high blood pressure. Hypertension is a major risk factor for cardiovascular disease. While drugs are frequently prescribed to treat hypertension, implementing lifestyle modifications, such as eating a healthy diet, can also be beneficial. 

Coconut water has gained popularity in recent years as a natural cure for a variety of health concerns, one of them being hypertension. Coconut water is a nutrient-dense option for hydration. It may be beneficial to your health, particularly your heart and kidneys. The question arises, is Coconut water good for high blood pressure? In this post, we will look at the potential benefits of coconut water for hypertension and how it can help you manage it.

Understanding Hypertension

Before delving into the effects of coconut water, it's essential to understand hypertension. Hypertension, often known as high blood pressure, is a condition in which the pressure of blood on the walls of vessels is persistently increased. When blood pressure is near to 120/80, it is regarded normal; when it exceeds 140/90, it is termed high. Every year, millions of cases of hypertension are reported, and it can endure for years or even be life-long. Hypertension is a dangerous condition since it frequently has no symptoms and, if left untreated for a long period of time, can lead to serious health problems such as heart disease and strokes. Along with the medications prescribed by the doctor, lifestyle modifications, including dietary changes, are fundamental in managing hypertension. Moreover, the most important thing today we will tell you is coconut water good for high blood pressure. 

Nutritional Value of Coconut Water

Coconut water is the clear fluid found inside coconuts, as opposed to coconut milk, which is a combination of coconut water and grated coconut. Coconut water is low in sugar and calories, with a slightly sweet, nutty flavor.

It does, however, contain electrolytes such as potassium, sodium, and magnesium, which all help to replenish lost nutrients. It also contains some vitamins, such as vitamin C and B vitamins. It is a good option to drink after exercise or during a slight illness, although it may not be any better than water.

The nutritional composition of coconut water varies depending on the age of the coconut, but 100 gm of coconut water typically contains about:

  • Water: 95 g

  • Energy: 19 kcal

  • Protein: 0.7 grams

  • Fat: 0 grams

  • Carbohydrates: 3.71 grams

  • Sugar: 9.6 grams

  • Calcium: 24 milligrams

  • Iron: 0.29 milligrams 

  • Magnesium: 25 milligrams

  • Potassium: 250 milligrams

  • Sodium: 105 milligrams

  • Vitamin C: 2.4 milligrams

Coconut water and its relation with hypertension

Coconut water has gained attention for its potential role in managing hypertension. While further research is needed to fully understand its effects, coconut water offers some qualities that may benefit individuals with hypertension. So let's see, is coconut water good for high blood pressure?  Does it lower High Blood Pressure?

Coconut water and its relation with hypertension

1. Potassium content

Coconut water is high in potassium, a mineral renowned for aiding in blood pressure regulation. Potassium helps to counteract the effects of sodium, which can contribute to hypertension. Potassium in coconut water may help reduce blood pressure by establishing correct fluid balance and aiding the relaxation of blood vessel walls.

2. Magnesium content

Another mineral associated with improved cardiovascular health and blood pressure regulation is magnesium, which is found in coconut water. Magnesium relaxes the smooth muscles of blood arteries, causing them to dilate and enhance blood flow. Including coconut water in a balanced diet may help to maintain healthy blood pressure levels.

3. Hydration benefits

Staying hydrated is critical for overall health, including blood pressure management. Coconut water is a natural and delicious form of hydration that contains electrolytes such as potassium that help to restore fluids and maintain optimal hydration levels. Hydration is important for maintaining good blood pressure.

4. Antioxidant properties

Coconut water is high in antioxidants such as cytokinins, flavonoids, and phenolic substances. These antioxidants aid in the fight against oxidative stress and inflammation, both of which can contribute to the development and progression of hypertension. The antioxidants in coconut water may help to regulate blood pressure by lowering inflammation and guarding against oxidative damage.

5. Lowers Blood Cholesterol

Blood cholesterol and high blood pressure are linked because artery hardening can put strain on the heart by making it work harder to pump blood. This elevates the blood pressure. Coconut water is supposed to assist hypertension sufferers by lowering triglyceride and blood cholesterol levels.

Benefits of drinking coconut water

Coconut water offers a range of potential benefits due to its unique nutritional composition and natural properties. Here are some key benefits associated with consuming coconut water:

Benefits of drinking coconut water
  • Hydration: Coconut water is a fantastic source of water that can help you stay hydrated. This is especially vital during activity or when you are ill.

  • Electrolyte balance: Coconut water contains electrolytes such as potassium, magnesium, and calcium. These electrolytes are essential for maintaining fluid balance and electrolyte levels in the body.

  • Blood sugar control: Coconut water may aid in the reduction of blood sugar levels in diabetics. This is because it includes medium-chain fatty acids, which can help increase insulin sensitivity.

  • Antioxidant properties: Antioxidants found in coconut water include cytokinins, flavonoids, and phenolic substances. These antioxidants aid in the fight against oxidative stress, which can harm cells and contribute to chronic diseases. Coconut water contains antioxidants that may help reduce inflammation, support the immune system, and protect against a variety of health issues.

  • Heart health: Coconut water may assist to enhance heart health by lowering cholesterol levels and blood pressure. It also includes antioxidants, which can help protect the heart from harm.

  • Weight loss: Because coconut water is low in calories, it can help you feel full. As a result, it can be a beneficial addition to a weight loss diet.

  • Digestion: Coconut water contains a lot of fiber, which might help with digestion. It also has lauric acid, which has antibacterial characteristics and can aid in the battle against dangerous bacteria in the gut.

  • Skin health: Coconut water contains antioxidants that can help protect the skin from harm. It also contains vitamins and minerals that are necessary for maintaining healthy skin.

Who should not drink coconut water?

While coconut water has many health advantages and is typically safe to consume, there are a few scenarios in which people should exercise caution or avoid drinking coconut water entirely. 

People with kidney disease or on dialysis should consult their doctor before drinking coconut water because it is naturally high in potassium and may influence potassium levels in the blood. 

Individuals who have a history of allergies to coconut or coconut-related items should avoid coconut water to avoid any negative responses. 

Finally, diabetics should be aware of the natural sugars found in coconut water and watch their intake to maintain stable blood sugar levels. Before making any big changes, it is usually advisable to talk with a healthcare practitioner or qualified dietician, especially if you have specific health concerns or medical issues.

How much coconut water should you consume in a day?

There is no recommended daily intake of coconut water. Most experts, however, recommend consuming 1-2 cups (250-500 mL) every day. This amount gives the health advantages of coconut water without being too high in calories or sugar.

It is also crucial to know that for some people, consuming too much coconut water can cause diarrhea. This is due to the high potassium content of coconut water, which can disrupt the electrolyte balance in your body. If you have a history of diarrhea, limit your use of coconut water to 1 cup per day.

Take-Home Points 

  • Coconut water is a natural beverage that has been consumed for centuries for its health benefits. It is a good source of electrolytes, minerals, and antioxidants, and it has been shown to have a number of health benefits. It also helps in controlling hypertension.

  • While coconut water has shown potential in treating hypertension, it should not be used in place of prescribed medications or medical guidance. As a complimentary strategy to controlling hypertension, it can be incorporated into a well-balanced diet and lifestyle. Individual responses may differ, therefore it is best to consult your doctor to identify the best and most successful management approach for your unique illness.


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