potassium plays an important role in the human body because it helps transport nutrients
supports the nervous system and most importantly helps maintain normal blood pressure levels
potassium lessens the effect of sodium in the body which causes relaxation of the blood vessel walls
and helps regulate blood pressure levels within a healthy range with that said if you're not
consuming enough potassium in your diet it can only make matters worse when it comes to the signs
and symptoms that are associated with hypertension but the good news is there are some potassium-rich
foods that you can easily incorporate into your diet to naturally reduce your blood pressure
levels and that is exactly what we are going to discuss in this video be sure to watch until the
end because there's one that not too many people know about so if you're ready let's get into it
just a quick reminder we are not doctors this video is for informational purposes only
the first food that we should mention is avocados avocados are a known superfood
all around the world but many people don't realize that they are loaded with potassium
in fact an average sized avocado contains around 975 milligrams which gives you about 25 percent of
your daily recommended potassium intake avocados are full of healthy fats and fiber among other
properties that offer many different benefits for the human body they contain properties known for
reducing cholesterol levels which is good for the cardiovascular system as well avocados are
incredibly versatile which means that you can easily incorporate the superfood into your diet
white beans are yet another food that just so happens to be loaded with potassium
some examples include cannellini navy lima and great northern beans
all of which have a similar nutritional breakdown and are all excellent sources of potassium half
a cup of white beans only has around 125 calories but it contains around 400 milligrams of potassium
beans also provide fiber protein and several other important vitamins which makes them a
key part of a well-balanced diet you could add white beans to soup stew or chili for a hearty
and potassium-rich meal in order to take advantage of their cardiovascular benefits
next up on our list is sweet potatoes technically all types of potatoes are packed with potassium
but sweet potatoes are an especially good option because they also contain lots of
fiber and vitamins an average size sweet potato has around 950 milligrams of potassium giving you
more than a quarter of your daily requirement additionally you'll get more than 700 percent
of your daily vitamin a requirement and 65 of your vitamin c intake also scientists found that sweet
potatoes have high levels of polyphenols which help reduce the risk of cardiovascular disease
there are plenty of ways to cook sweet potatoes you can dice and roast them in the oven boil and
mash them or even microwave them for a quick side dish squash is another healthy food that
we need to discuss like sweet potatoes squash is a good source of vitamins fiber and other nutrients
one cup of cooked butternut squash has almost 600 milligrams of potassium or 17 of your recommended
daily value squash is a rich source of carotenoids which have been shown to be helpful in the
prevention of cardiovascular and neurodegenerative diseases their high levels of potassium help
support normal blood pressure levels as well you can cook squash in many of the same ways that you
cook sweet potatoes roasted boiled or steamed is a healthy and filling side dish that goes especially
well with warm winter meals and we couldn't have made this video without mentioning bananas
bananas are probably the most famous source of potassium and it's true that they're packed full
of the nutrients one medium banana has around 422 milligrams of potassium which is just over
10 of your recommended daily intake scientists found that their properties may be helpful in
moderating blood sugar levels and supporting a healthy heart thankfully bananas are a versatile
fruit which makes them a good option for getting your potassium every day beets are another healthy
food that we need to talk about beets are known for providing several impressive health benefits
but they are often overlooked as a good source of potassium you should know that one cup of boiled
beets has around 500 milligrams of potassium and only 75 calories they are also a good
source of nitrates which are important for blood vessel functioning and blood pressure regulation
therefore if you're trying to increase your potassium intake in order to reduce your
blood pressure beets are one of the best foods to consider you can add raw grated beets to salad or
as a garnish for soup like other root vegetables beets can also be roasted boiled or steamed
next up on our list is watermelon watermelon is a summertime favorite for so many people
but most don't realize that it is a good source of potassium a cup of diced watermelon has about
five percent of your daily potassium intake and an average sized wedge has about nine percent
watermelon is also rich in magnesium fiber and other essential vitamins
which can benefit multiple systems within the body now you won't get the majority of your daily
potassium for watermelon but it is an easy and delicious way to take in a little extra nutrition
tomatoes are another one that we need to discuss they are packed with vitamins and nutrients
including lycopene which is an antioxidant known for its anti-inflammatory properties
researchers believe that it can help protect the body from harmful free radicals
that are linked to several chronic diseases not to mention a medium-sized tomato has around 292
milligrams of potassium so be sure to add plenty next time you're making homemade soup or salad
next up on our list is spinach this leafy green is an excellent source of nutrients such as alpha
lipoic acid folate and lutein of course a cup of raw spinach is also packed with 167 milligrams of
potassium and only has around 7 calories spinach is also rich in a property known as chlorophyll
which helps increase blood flow throughout the body so that oxygen can flow more freely in
red blood cells it can be hard to eat enough raw spinach to get a substantial amount of potassium
instead you could try steaming it to reduce its density and make it easier to digest this next
food on our list often comes as a surprise to most people which is why we need to talk about apricots
apricots are loaded with fiber as well as vitamins a c and e not to mention they are also a solid
source of potassium their properties can serve as an electrolyte in the body that can maintain
fluid balance and healthy blood pressure levels if you opt for dried apricots as a healthy snack
be sure to look for a brand without all of the added sugars and other unhealthy ingredients
the fruit itself is sweet enough on its own and the additional sugar will only cancel out the
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advantage of the health benefits that can come from eating a diet full of potassium-rich foods
hopefully the information that you learned in this video can help you do just that with
that said keep in mind that we are not doctors in this video should not be taken as medical advice
again this video is for informational purposes only but hopefully you learned a thing or two
and hopefully you're now one step closer to improving your overall health and thus improving
the overall quality of your life if so be sure to let us know down in the comment section below
and if you want to learn even more about this topic we do have a full guide on our website
i'll drop a link to it right below this video down in the description thank you
so much for watching all the way to the end have a blessed day and as always breathes my friend
you