13 Surprising Potassium Rich Foods That Reduce Blood Pressure Significantly
When you think about essential nutrients for your body, your mind may jump to protein, calcium, or
omega-3 but do you know how important potassium is for the body? If you do not have enough potassium,
it can cause your blood vessels to tighten and narrow, restricting blood flow and causing high
blood pressure, one of the most common causes of death in America. Now the good news is,
some readily available potassium-rich foods could help you get the recommended amount
and keep your blood flowing smoothly through arteries. Want to know more about such foods?
In today’s video, we will share with you the 13
surprising potassium-rich foods that reduce blood pressure significantly.
#1. Bananas A banana a day keeps
elevated blood pressure away. There is no lie that it is beneficial for your blood pressure.
One medium-sized banana carries about 422.4 mg of potassium. It reduces the effect of sodium in the
body and brings blood pressure back to normal. One study published in the American Journal of
Clinical Nutrition shows that banana intake is inversely related to diastolic blood pressure.
Plus, bananas are sweet, tasty, and super convenient to eat, so keep eating bananas.
#2. Avocados
Apart from being rich in potassium, Avocados contain lots of oleic acids. The absorption of
oleic acid by the cell membrane causes the lipid structures in membranes to become more receptive
to the signals. It helps to bring down blood pressure instantly. A study on hypertensive rats
in which Avocado oil proved to mimic the effects of losartan (an anti-hypertensive drug); revealed
that Avocado extract lowered 21.2% systolic and 15.5% diastolic blood pressure in rats.
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#3. Tomato puree
Any dish is incomplete without tomatoes, So; it comes as a bonus that its puree has health
benefits. Just 100 grams of tomato puree contains 439 mg of potassium.
Additionally, tomatoes include a carotenoid pigment called Lycopene. This pigment is also
an angiotensin-converting enzyme inhibitor. It inhibits the renin-angiotensin-aldosterone cycle,
which leads to a reduction in blood pressure. In a study to see the effects of tomato extracts
on blood pressure, thirty-one individuals with grade 1 Hypertension consumed tomato
extract for eight weeks. The outstanding results revealed a significant decrease in
systolic blood pressure from 144 to 134 mmHg. And diastolic decreased to 83 from 87 mmHg.
#4. Yogurt Another food choice
recommended in the DASH (Dietary, Approach to Stop High Blood Pressure) diet due to
the abundance of potassium is yogurt. Yogurt contains a wealth of calcium and potassium.
Researchers analyzed the effects of yogurt in hypertensive rats in which they were given
three different diets for eight weeks. The dietary intakes containing yogurt exhibited
significant drops in systolic and diastolic blood pressures. Just make sure to use plain,
non-flavored yogurt to get the real benefits without added sugar and chemicals.
#5. Potato Usually, people cut off this starchy vegetable
from their diet when they decide to get in shape, but an occasional mashed or grilled potato is not
bad at all. Potatoes are one of the cheapest and most concentrated sources of potassium.
One medium-size potato with flesh and skin contains 905 mg of potassium,
that's a lot more than banana and many other foods. Just make sure to eat the potatoes
healthily, like baking or grilling, and do not add too much salt in it, and you are good to go.
#6. Leafy greens Potassium-rich greens such as kale,
spinach, and lettuce are a perfect addition to your morning smoothie to help lower blood
pressure. Other leafy greens high in potassium include Swiss chard, collard green, and arugula.
Some of these are also high in nitrates, chemicals compounds; that help manage your blood pressure,
so it is a win-win situation. A study published in the journal of Clinical Nutrition Research
shows the beneficial effect of spinach in elevated blood pressure management.
#7. Salmon and other fatty fish
Did you know that delicious salmon fillets (198g) contain 780 mg of potassium? That's approximately
16 percent of the recommended potassium. Apart from being high in potassium, salmon and other
fatty fish are also rich in omega-3 fatty acids. These compounds heal the endothelial lining of
blood vessels and decrease blood pressure. When buying fish, always choose fresh or
frozen and avoid the one soaked in brine as this could increase the sodium levels in your body.
#8. Apricots Who doesn’t love a sweet and tangy apricot?
The health benefits of apricots are another reason to add them to your diet. One cup of
sliced apricots contains 427 mg of potassium. So if you are aiming to lower your blood pressure,
do not forget to toss them into your daily diet. A published paper by European Food research and
technology mentions the outcome of an experiment to study the effects of apricots on hypertensive
rats. Spontaneous drops in blood pressure with an apricot-based diet occurred in rats.
#9. Lima beans Another food item to keep blood
pressure surges in check is lima beans. They are full of potassium, magnesium, and fiber content.
The combination of Potassium and Magnesium proves to work effectively to reduce BP.
On top of lowering hypertension, Magnesium intake may also prevent or treat coronary artery disease,
arrhythmias, left ventricular hypertrophy, and stroke. It's a known fact that high cholesterol
levels lead to heart diseases. Since lima beans are plant-based, they are low in cholesterol.
#10. Beetroot Beetroot is popular
among health-conscious people. One cup of raw beetroot contains 442 mg of potassium.
They are also rich in nitrates, a chemical compound that supports blood vessel function
and overall heart health. Furthermore, this root vegetable is also a good source of fiber,
magnesium, and vitamin C; all of this helps improve blood pressure and reduce inflammation.
According to a study published in the journal Nutrients, consumption of beetroot juice causes
a reduction in diastolic and systolic blood pressure and improves endothelial function.
#11. Pumpkin Seeds Pumpkin seeds are tiny in appearance but
provide immense health benefits. When it comes to lowering hypertension, pumpkin seeds are full of
beneficial nutrients like magnesium, potassium, and arginine. 100-gram unsalted pumpkin seeds
contain 788 mg of potassium, that’s 17 percent of the daily recommended amount. Furthermore, a study
in postmenopausal women revealed the beneficial effects of Pumpkin seed oil. Compared to a placebo
group, pumpkin seed oil supplementation exhibited a significant decrease in systolic blood pressure.
12. Chia seeds Packed with nutrients like
omega-3 fatty acids and potassium chia seeds have proved; to be an efficient home remedy
to treat hypertension. A 100 gram of chia seeds gives you 813 mg of potassium, about 17.2 percent
of the daily recommended amount. A small study consisting of 26 subjects led to the results;
that daily intake of 35g of Chia seeds reduces blood pressure in both; medically treated and
untreated individuals. Furthermore, Chia seeds also contain a wealth of antioxidants,
which help reduce oxidative stress from the body and decrease the risk of heart diseases.
13. Lentils For regulation
of blood pressure levels, lentils are essential. One cup of cooked lentils
contains 731 mg of potassium. It reduces the tension in the blood vessels and flushes out
excess sodium from your system through urine. Plus, they are also rich in fiber,
magnesium, and folic acid; All of this helps to maintain normal blood pressure. Just make sure to
prepare your lentils with less salt; you can add garlic and natural herbs to enhance the flavor.
The DASH (Dietary Approach to Stop Hypertension) suggests that fruits, vegetables, grains must be
a compulsory part of your daily intake. The above-listed food options are hand-picked
while keeping the DASH diet in mind. These food options are readily available in the market,
and some of them might be in your pantry right now. It’s important to note that along with
healthy food choices, positive lifestyle changes are also vital in; the treatment of hypertension.
Will you start eating these foods after watching
this video? Let us know in the comment section below.
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