High Blood Pressure: 7 Potassium rich foods that you must include in your diet to lower your BP

High blood pressure or hypertension is one of the common ailments which can increase the risk of heart diseases and stroke. Read on to know which are the potassium-packed foods you should include in your diet.
High Blood Pressure: 7 Potassium rich foods that you must include in your diet to lower your BPHigh Blood Pressure: 7 Potassium rich foods that you must include in your diet to lower your BP
  • 1
  • facebook
  • twitter
  • Share on whatsapp

High blood pressure or hypertension is one of the common ailments which can increase the risk of heart diseases and stroke. One of the natural and easy ways to manage high blood pressure is by eating potassium-rich food as the same reduces the effects of sodium. For the unversed, it is very important to eat less salt as the same increases sodium in the bloodstream, and later, it has adverse effects and thus leading an increase in BP.

As per the American Heart Association, an increase in potassium through diet is recommended for people who have BP above 120/80. As per studies, the daily recommended intake of potassium is 4.7 gm so make sure you do not overeat such foods as it can have harmful effects.

However, apart from potassium-rich foods, a healthy diet and better lifestyle should be brought to tackle hypertension. Regular exercise, less stress, proper sleep are very vital. One should also avoid smoking and drinking alcohol to keep the BP normal. Read on to know which are the potassium-packed foods you should include in your diet.

1. Sweet potatoes 

If you are suffering from the same, then you must include sweet potatoes in your diet. If you don't like sweet potatoes, then you can eat the usual potatoes. Other veggies which are loaded with potassium are asparagus, spinach, cabbage, beets and sprouts.

2.Bananas

Bananas and many other fruits have vital potassium-rich minerals. Apart from bananas, fruits that are rich in this mineral are blueberries, apricots, pomegranates and currants. As per studies, 1 cup of blueberries a day can lower blood pressure and relax your arteries.

3. Yogurt

Yogurt is another important addition to your diet. If you don't like yogurt then you can go for fat-free milk as the same is good for your health.

4. Orange juice

Orange juice, as well as, tomato juice and puree is another healthy way to decrease blood pressure and the same can happen over a short period of time.

5. Eggs

Eggs which are powerhouse of many minerals and proteins can help to improve both your cholesterol as well as your blood pressure. As per the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can lower blood pressure.

6. Almonds

Almonds influence blood pressure levels and it was included in the dietary approaches to stop hypertension (DASH) diet which is very popular. Apart from almonds, you can also munch on macadamia nuts, pistachios, prunes and raisins as well.

7. Sunflower seeds, flax seeds and pumpkin seeds

These seeds are high in potassium, magnesium, and other minerals and the same leads to reduce blood pressure. You can enjoy these seeds as a snack between meals.

Play #Jhacaaash: India's 1st LIVE #Bollywood Game Show on Facebook, every Monday and Thursday at 6:00 PM and win cash up to ₹50,000* per episode - https://www.facebook.com/jhacaaash/

Comments

I want to read more about blood pressure control and foods that can be beneficial to control blood pressure,

Add new comment