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High blood pressure can increase the risk of a number of diseases. As a rule, it is reduced with the help of drugs. But nutrition can also affect this indicator. A certain diet can contribute to both an increase and a decrease in pressure.
A diet high in fast food, processed foods, carbohydrates, and meat is likely to be low in potassium, a macronutrient known for its ability to lower high blood pressure, according to the Cleveland Clinic (USA). As cardiovascular disease specialist Raghavendra Makam, MD, explains, potassium helps the kidneys excrete excess sodium. Thus, this substance helps to lower blood pressure.
"The American Heart Association (AHA) recommends adequate potassium intake both as a preventive measure and for patients with hypertension," the specialist notes. The AHA advises all adults with blood pressure above 120 over 80 to ensure adequate potassium in their diet.
Which foods are high in potassium?
Bananas are considered one of the best sources of potassium. But Dr. Makam warns against relying on them alone. It's important to make sure you're using other potassium-rich fruits and vegetables. This is, for example:
- muskmelon;
- grapefruit;
- nectarines;
- kiwi;
- carrot;
- spinach;
- avocado.
The American Heart Association states that mushrooms, halibut, tuna, apricots, oranges, peas, and potatoes are among other useful foods rich in potassium.
In addition, the diet should be well balanced. Other nutrients are also important for maintaining normal blood pressure.
