High blood pressure can triple
your risk of heart attack, heart failure and stroke.
When it comes to blood pressure
control, you’ve probably heard that eating too much sodium will raise your
blood pressure levels, and that’s absolutely true. The amount of sodium
consumed, mainly in the form of “added” salt, has grown astronomically!
The daily recommendations for
sodium are an average of 1.5 mg per day but dietary surveys show the average
adult consumes around 3.8 grams — that’s more than double the recommended dose.
Most of this added salt is found
in processed and packaged food because natural whole food sources contain only
small amounts of naturally occurring sodium.
While watching your salt intake
is a great idea, there is one lesser-known nutrient that helps control blood
pressure too…
Potassium
When researchers looked at data from 17,000 adults they noticed that those who had lower blood pressure had a higher potassium intake. Since then several clinical trials have shown that increasing potassium does in fact lower blood pressure.
When researchers looked at data from 17,000 adults they noticed that those who had lower blood pressure had a higher potassium intake. Since then several clinical trials have shown that increasing potassium does in fact lower blood pressure.
But rather than using potassium
supplements, increasing potassium by way of your diet has a much greater blood
pressure-lowering effect.
Even a small increase of around
250 mg per day in potassium may lower blood pressure by 2 to 3 mmHg. In those
that already have high blood pressure, the results may be as much as 7.2 mmHg
systolic and 2.8 mmHg diastolic.
The recommended daily intake of
potassium is 4,700 mg per day. Dietary surveys show adults are only consuming
around 2,300 to 3,100 mg per day. That’s a 1,600 to 2,400 mg per day deficit!
And this is going to be
particularly problematic if you’re consuming lots of sodium…
You see, sodium and potassium
work in harmony to control nerve impulses, muscle contraction, and heart
function.
So one of the best things you can
do is eat more vegetables and fruits because that’s where you’ll find high
amounts of potassium.
One cup of cooked beet greens
contains a whopping 1,309 mg of potassium — that’s over one quarter of your
daily intake!
Avocado contains almost 1000 mg
of potassium per avocado — another big dose in one hit!
Other potent potassium food
sources include:
One medium banana – 422 mg
potassium
One medium baked potato with skin – 926 mg
Six ounces of prune juice – 528 mg
One medium orange – 237 mg
Six ounces of tomato juice – 417 mg
One cup acorn squash – 896 mg
One cup Swiss chard – 961 mg
One cup spinach – 839 mg
One sweet potato – 839 mg
Half a cup of lima beans – 484 mg
One quarter cup sundried tomatoes – 462 mg
One cup edamame – 676 mg
One cup artichoke slices – 644 mg
One cup Chinese cabbage – 631 mg
One medium baked potato with skin – 926 mg
Six ounces of prune juice – 528 mg
One medium orange – 237 mg
Six ounces of tomato juice – 417 mg
One cup acorn squash – 896 mg
One cup Swiss chard – 961 mg
One cup spinach – 839 mg
One sweet potato – 839 mg
Half a cup of lima beans – 484 mg
One quarter cup sundried tomatoes – 462 mg
One cup edamame – 676 mg
One cup artichoke slices – 644 mg
One cup Chinese cabbage – 631 mg
Your daily intake of vegetables and fruits should be at least 5 servings. But those that eat 8 to 9 servings a day, mostly vegetables, do get the best results. One serving is just half a cup of a vegetable or fruit, or one cup of leafy vegetables.
By increasing your potassium
intake you’ll also be cutting down on those salt-ridden packaged foods. And
together, the decrease in sodium and increase in potassium will help you gain
better control of your blood pressure, naturally.
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