What Happens to Your Blood Pressure When You Eat Grapefruit Every Day?

Several foods may help reduce blood pressure, and grapefruit is a great addition to your diet. Research suggests that eating about 1.5 grapefruits a day may modestly lower blood pressure, though more studies are needed.

What the Research Says

“We know that a diet high in potassium can improve blood pressure, not only grapefruit specifically, and you should aim for greater than 4,000 milligrams of potassium per day,” said Julia Zumpano, RD, a dietitian specializing in preventive cardiology at the Cleveland Clinic.

One grapefruit provides around 415 milligrams of potassium.

Zumpano said potassium can help manage blood pressure by balancing and excreting sodium, and fiber helps manage weight and cholesterol by binding with cholesterol in the gut and keeping you fuller longer. Vitamin C and antioxidants also help reduce inflammation and support immune health.

The potassium, fiber, vitamin C, and vitamin A in grapefruit also promote better artery function, according to Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Health in Santa Monica.

Estimating how much grapefruit may lower your blood pressure is difficult. “Clinical studies suggest that regular grapefruit consumption may modestly reduce systolic blood pressure by approximately 2 to 3 mmHg,” Ansari told Verywell.

It’s important to note that the overall evidence is limited due to the small number of studies, participants, and a short study intervention period.

How Much Grapefruit Do You Need to Eat to See Benefits?

“Based on previous research, if you want to gain these benefits from grapefruit, you can aim to consume about 1.5 grapefruits per day—about half at every meal,” Ansari said.

One study found that participants who ate this amount daily for six weeks saw a reduction in blood pressure.

However, Ansari noted that there isn’t enough evidence to confirm that a specific amount of grapefruit will consistently lower blood pressure, and more research is needed.

Grapefruit Could Affect Drug Metabolism

Grapefruit can interact negatively with many common medications. “There are chemical compounds in grapefruit and grapefruit juice that inhibit the metabolism of certain drugs,” Ansari said.

In some cases, this can be very dangerous. “If the metabolism of certain medications is halted, then it can lead to higher amounts of medication being found in the bloodstream, which can be detrimental and cause drug toxicity,” she added.

Some immunosuppressants, psychiatric medications, cholesterol medications, and blood pressure medications can cause negative reactions when mixed with grapefruit.

Ansari said to talk with your doctor, pharmacist, or dietitian before adding grapefruit to your diet.

What If You Don’t Like Grapefruit?

If you don’t like the taste of grapefruit or don’t want to commit to eating 1.5 grapefruits every day, plenty of other fruits and vegetables can help you get more potassium.

These include:

• Lima beans: 955 mg in one cup (cooked)
• Potatoes: 926 mg in one medium potato with skin
• Yams: 911 mg in one cup
• Spinach: 839 mg in one cup
• Acorn squash: 896 mg in one cup
• Kiwifruit: 562 mg in one cup
• Banana: 451 mg in one medium banana