December 3, 2021

Health

Its all about the Health

8 Potassium Rich Foods That Reduce Blood Pressure

3 min read

High blood pressure is a significant risk factor for heart disease and other life-threatening health conditions. Luckily, there are several steps you can take to lower the chances you’ll develop the disease known as “the silent killer.”

In today’s video, we will learn about the potassium-rich foods that reduce blood pressure

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In a nutshell:

Want to add more potassium to your diet? Find out more by watching this video.

1. Potatoes
Many health-conscious people stay away from potatoes because of the many misconceptions attached to them.
It is quite important to know that potatoes are rendered unhealthy only when they are deep-fried or prepared in other harmful ways.
Potatoes are not only about French fries and Potato chips.
Apart from being an excellent source of Vitamin C, they are also rich in fiber, potassium, and Vitamin B6.

Avocados
According to a study, published in Nutrition Journal, it states that adequate potassium intake may promote blood pressure control in adults.
The mean intake of potassium by adults in the U.S. was approximately 3200mg a day in men and 2400mg a day in women, which is lower than the 4700mg daily recommended intake.
Avocados contain about 152mg and 345 mg of potassium per 30g and one-half fruit, respectively.
Also, avocados are naturally very low in sodium with just 2mg and 5.5mg sodium per 30g and one-half fruit, respectively.
Avocados are good for lowering blood pressure because they contain 350mg potassium and less than 140mg of sodium per serving.

Bananas

Bananas are a tasty and convenient source of some important nutrients.
People have grown this tropical fruit since ancient times, and its health benefits have been promoted for more than a century.
You can eat bananas raw or mixed in your favorite smoothie.
Bananas are also powerful potassium.
A medium banana gives you 450 milligrams, which is 13% of what you need every day. This mineral is a big player in heart health.
Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee.

Tomatoes
When it comes to high BP, tomatoes have a nutrient called lycopene and the same has many health benefits including lowering BP.
Lycopene, which is a type of carotenoid, has a strong antioxidant activity and the same helps to prevent cancer.
The best part about tomatoes is that they are very versatile and can be added to any meal anytime.
A study which was conducted by Japanese researchers showed how participants’ LDL (bad) cholesterol was lowered after the intake of tomatoes.
The researchers from Tokyo Medical and Dental University and Tucson Plant Breeding Institute conducted the study over 184 males and 297 females.
They were asked to drink as much as unsalted tomato juice over a year.
They were also asked to record their intake as well as to send the data to doctors every three months.

Dairy

Eating low-fat dairy can lower blood pressure.
More specifically, according to researcher Luc Djosse of Harvard Medical School in Boston.,
"our data showed that people who ate more dairy products had lower systolic blood pressure".
Systolic blood pressure is the top number of a blood pressure reading.
It measures blood pressure in the arteries as the heartbeats and is considered a good predictor of heart disease risk.
The research, published in the July issue of Hypertension from the American Heart Association, is based on data from food questionnaires filled out by 4,797 participants in the National Heart, Lung, and Blood Institute’s Family Heart Study.

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News Source: Body Hub

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