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Top Foods High in Potassium to Help Lower Blood Pressure


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The Dangers of High Blood Pressure and How Diet Can Help

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Persistent high blood pressure can cause permanent damage to blood vessels and organs. This occurs when the force of blood pressure on the walls of blood vessels is constantly too high.

The Impact on the Body:

This is potentially dangerous because it means the heart and blood vessels have to work harder to deliver blood to all parts of the body. Over time, this can cause the blood vessels to stop expanding and become narrower and stiffer. If left untreated, it can eventually lead to many serious medical conditions such as heart attacks and strokes.

The Role of Diet:

Diet is known to be a major factor influencing blood pressure levels. In particular, you should avoid eating too much salt because the sodium content causes the body to retain more water, which puts extra pressure on the blood vessels. And while avoiding salt is a highly recommended way to lower your blood pressure, there is another way to do it.

The Power of Potassium:

Eating foods rich in potassium can also help lower blood pressure by reducing the effects of sodium on the body. The American Heart Association explains: “Foods containing potassium can help control blood pressure by reducing the effects of sodium. The more potassium you eat, the more sodium is excreted from the body. It also helps relax the walls of blood vessels, which helps lower blood pressure.”

Getting Enough Potassium:

While potassium supplements are available for purchase, the NHS states that diet alone should be able to provide us with all the potassium we need. Some foods contain more potassium than others, and three dried fruits are known to be high in potassium, which may help lower blood pressure:

  • Raisins (749 mg of potassium per 100 grams)
  • Dried apricots (1162 mg)
  • Peaches (732 mg)

In comparison, 100 grams of bananas, which are a good source of potassium, contain only 358 mg of potassium. The American Heart Association also recommends the following products for the same reasons:

  • Avocado
  • Potato
  • Spinach
  • Mushrooms
  • Peas
  • Tomatoes
  • Orange juice

Source: Express

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