Introduction
I’m gonna talk about eight high potassium foods that could help lowery your blood pressure. sodium Retention Is A Leading Cause Of High Blood Pressure, Potassium helps your body flush out the excess sodium which reduces your blood pressure.
That’s why potassium is so important in reducing blood pressure and should be an important part of your overall diet, so let’s look at the potassium rich foods you should consider, including in your diet
1. Avocado
Half of an avocado contains approximately 345 mg of potassium, It’s naturally low in sodium. Half of an avocado contains only about five milligrams of sodium. Aside from that, it’s also rich in vitamin C and E. these are anti-oxidant vitamins, that play a major role in lowering high blood pressure.
2. Potatoes
Although potatoes are high in carbohydrates, they’re good for your blood pressure. And this is because one small baked potato has as much as 740 milligrams of potassium. you could choose between red white or sweet potatoes. All three types of these popular potatoes are great for your heart and blood pressure. But make sure you cook them healthy no fries just boil or bake.
3. Fruits
Some fruits are the easiest way to get the required dose of potassium. bananas cantaloupes and kiwis are excellent sources of this helpful mineral. Two bananas a day could reduce your blood pressure by 10%. cantaloupes and kiwis are rich and vitamin C as well.
4. Fish
Apart from being high in potassium fatty fish, such as salmon, tuna, and mackerel, are also rich and omega-3 fatty acids. These compounds improve the cell lining of blood vessels and reduce blood pressure. when buying fish always choose fresh frozen or tinned options. Avoid fish soaked in brine as this could increase sodium levels in your body.
5. Derie
Yogurt is rich in calcium, magnesium, potassium, and vitamin D. All these nutrients help lower blood pressure. It also has active peptides because of fermentation. These peptides could also control your blood pressure. Milk has similar compositions except for the fermentation benefits. Make sure you consume fat-free milk to control those calories.
6. leafy greens
Potassium rich greens such as kale, spinach, and Romain lettuce, are perfect additions to your morning smoothie, to help lower blood pressure. Other leafy greens high and potassium include Swiss chard, collard greens and arugula. Some of these are also high nitrates. Nitrates are essential compounds that help your blood pressure levels.
7. unsalted
Most seed seeds are rich and potassium, magnesium and variety of other minerals. Hence they’re good at reducing your blood pressure. Some of the seeds that you could consume to achieve positive results, are sunflower, squash, pumpkin, and flax. Make sure they’re all unsalted though otherwise the sodium balance will be disturbed or distributed in your body. This could affect your blood pressure negatively.
8. Beans
magnesium and potassium are the key minerals in beans, if your diet is rich in any any form of beans be kidney pinto or lima beans. it’s A Good Way To Keep Your Blood Pressure In Check. Lentils are also rich in these minerals. All of them are loaded with soluble fiber, that’s known to play a significant role and lowering blood pressure.
All the high potassium foods should be part of your diet if you suffer from high blood pressure. However it’s important to regulate the intake. If you’re also dealing with any kidney issues. Too much potassium could also interfere with certain medications. Stick to sources of potassium that come from Whole Foods, like the ones I mentioned in this article to avoid overdoing it. If you do wish to take a potassium supplement consult your doctor.
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