How to Lower your high blood pressure naturally with potassium rich foods
The rate of high pressure and other related diseases such as diabetes and heart disease continues to rise. The health of our nation faces too much risk and that can be attributed to the way we eat. Sadly, people still eat foods that are unhealthy, without caring about the intake of natural fats, fiber, and essential nutrients that help our bodies fight disease. High blood usually gives rise to strokes, heart attacks, and even death.
The average American diet delivers too little potassium and too much sodium. On the flip side, eating to reverse the imbalance could control or prevent high blood pressure. Eating high levels of potassium translates to one losing more sodium via urine. Potassium also assists in the reduction of the tension in the blood vessels walls and this additionally lower one's blood pressure.
Potassium and your diet
An average adult should consume 4700 milligrams of potassium per day so that they can maintain good health. It is however not a fixed amount given that the amount of dietary potassium that is required to control blood pressure varies from day to day and from meal to meal and it is mainly impacted by the amount of sodium that an individual is consuming and the metabolism of their body. It is thus hard for one to tell you the exact amount of potassium that you should intake but having an efficient balance will help you offset average sodium intake.
Foods that lower blood pressure
Many of the elements of the DASH diet (Dietary Approaches to Stop Hypertension), are good natural sources of potassium. Vegetables and fruits are a good source of potassium, fiber, vitamins, and minerals. They help in the reduction of the adverse effects of salt which is why it is advisable that you consume at least five portions of fruits and vegetables daily. The consumption of potassium from fruits and vegetables will not only assist in the control of blood pressure but it will help one avoid heart problems, bowel problems, and certain types of cancer.
Boiled beans have the highest concentration of potassium among all foods and has low sodium levels and you should include it in most of your dishes. Low-fat milk, meat, and fish are also rich in this element. Other foods that lower blood pressure include sweet potatoes, avocado, orange juice, honeydew melon, prunes, mushrooms, fat-free yogurt, spinach, tomatoes, peas, apricots among others. While increasing the levels of potassium consumption can help lessen the blood-pressure raising effects of sodium, you ought to also break up with unhealthy lifestyle habits.
It is possible to have too much of a good thing. Potassium consumption needs to be regulated so that you don’t overdose on it. This element could be harmful to individuals with kidney problems or any other condition that relates to the way one’s body handles potassium. It is, therefore, necessary to consult your doctor if you wish to increase your intake of potassium and by all means avoid taking potassium supplements.
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