POTASSIUM-RICH FOODS THAT CONTROL BLOOD PRESSURE LEVELS

Potassium is extremely important to manage your blood pressure levels, which takes care of your heart health. According to experts, potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine.

Potassium also eases tension in your blood vessel walls, which helps further lower blood pressure.

And so, it is important to increase this nutrient through your diet for a healthy heart. Experts say the recommended potassium intake for an average adult 19-50 years of age is 3,400 milligrams per day for men and 2,600 mg per day for women.

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Food sources of potassium

Many of the foods that you already eat have potassium in them. However, to boost the nutrient, you must take a balanced diet, and choose healthy eating, with foods including:

  • Fruits like bananas, oranges, cantaloupes, honeydew, apricots, grapefruit, avocados, watermelon, coconut
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Other leafy greens like kale and collards
Also, nutritionists say juice from potassium-rich fruits is also a good choice. And so, you can include the following juices:

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  • Oranges
  • Tomatoes
  • Prunes
  • Apricots
  • Grapefruits
Certain dairy foods like milk and yogurt are amazing sources of potassium, along with fish, which includes varieties like:

  • Tuna
  • Halibut
  • Cod
  • Trout
  • Rockfish
Beans and legumes that are a must-have for high potassium levels include:

  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils

Who should take care while consuming too much potassium?

According to doctors, if you are suffering from a kidney disease, you must take less potassium than the amount that guidelines recommend.

If your kidneys are not working well - too much potassium could stay in your body, causing nerve and muscle issues. And so, it is always important to consult with your doctor while trying to tweak your diet.

Signs of low potassium in your body

If you suffer from potassium deficiency, you may have the following signs and symptoms:

  • Muscle cramps
  • Feeling fatigued and tired all the time
  • General weakness
  • A heart rhythm that is not normal
  • Constipation and other digestive issues
  • Low blood pressure
  • Muscle cramps
  • Paralysis
  • Extreme thirst

How does potassium take care of blood pressure?

According to doctors, potassium helps lower blood pressure through the way nutrients interact with your kidneys and sodium. Potassium helps the kidneys excrete that excess sodium instead of retaining it.

Potassium also helps improve your body’s overall vascular health and helps blood vessels in your brain, kidneys, and heart. It thereby reduces the risk of stroke, kidney failure, and heart disease.

2024-04-28T07:07:54Z dg43tfdfdgfd