If you’re trying to reduce your blood pressure, you might start by eating more fibrous foods. After all, fiber has been shown to help lower blood pressure, as noted in a 2023 review in Cureus. According to the authors, people around the world who upped their fiber consumption, by and large, experienced a positive effect on their blood pressure. Yet high-fibre foods aren’t the only ones worth reaching for if you’re trying to tame your hypertension. You might want to consider turning to cucumbers, too.
Though cucumbers lack fiber, they offer other powerful hypertension-fighting nutrients. Jana Greene Hand, MS, RD, the owner of Helping Hand Nutrition, explains why they’re more than just a nice addition to summer salads. “Cucumbers are a perfect snack since they are both low in sodium and high in potassium,” says the registered dietitian. “Cucumbers are also high in fiber, magnesium, potassium, vitamin K, vitamin C, and vitamin A, as well as low in calories.”
Taken together, these nutritional elements — particularly potassium — make cucumbers ideal for people with high blood pressure. Why all the focus on potassium? Per Hand, “People with high blood pressure need more potassium in their diets since potassium lowers blood pressure.”
Cucumbers as a potassium powerhouse
The link between potassium intake and blood pressure reduction has been studied, but not enough. For instance, a 2023 commentary in Hypertension talked about the need to educate the public on potassium’s role as a non-medicine based solution to reduce hypertension. The authors noted that since potassium can help balance the human system’s electrolytes (e.g., making sure sodium levels stay in check), it needs to be prioritized as a strategic tool to lower blood pressure.
Dr. Raghavendra Makam breaks down the mechanisms behind potassium’s ability to positively affect blood pressure (via the Cleveland Clinic). “[T]oo much sodium is bad for blood pressure, so kidneys have a mechanism for excreting excess sodium to maintain blood pressure… Potassium helps the kidneys excrete that excess sodium instead of retaining it.” He adds that most adults should aim to eat about 4,700 to 5,000 milligrams of potassium a day.
For perspective, the U.S. Department of Agriculture indicates that one cucumber contains about 442 milligrams of potassium. That’s about 1/11th of the daily recommended value per Dr. Raghavendra — not too bad for just 45 calories and a negligible amount of fat.
Culinary tips and caveats to cucumbers as hypertension helpers
What’s the best way to eat cucumbers without resorting to sprinkling salt on them (and therefore defeating their ability to help flush extra sodium out of the body?) Hand recommends eating them raw, including the skin. If you’re not a fan of plain cucumbers, she advises dipping slices in a low-sodium dip made with salt-free seasonings and Greek yogurt. Alternatively, consider making or buying a low-salt hummus to pair with your cucumbers.
Just try not to go overboard with cucumbers. In general, they’re a safe bet to eat in moderation, but they do have a couple of possible downsides that could make them a no-go for some people.
The first caveat applies to those taking blood thinners. If that’s you, take time to speak with your healthcare provider before increasing your intake of cucumbers. As Medical News Today notes, cucumbers can affect the blood’s natural ability to clot due to their high vitamin K level, which is what makes them potentially interact with blood-thinning drugs.
Additionally, some people may have allergies to cucumbers. For that reason, WebMD suggests avoiding cucumber if you’re allergic to kiwi, melons, ragweed, celery, and related types of produce, as you might experience similar allergic reactions.
