High blood pressure is a common condition, a major risk factor for many diseases such as stroke and heart disease, and has been described as a “silent killer” because it rarely causes noticeable symptoms.
If left untreated, high blood pressure puts extra pressure on the blood vessels, heart, and other organs such as the brain, kidneys, and eyes.
This can increase the risk of a number of serious and potentially fatal diseases. Heart disease, heart attacks, strokes, and heart failure are just a few of these conditions. According to NHS guidance, a person may also be at risk for peripheral arterial disease, aortic aneurysm, kidney disease, and vascular dementia.
Authorities have indicated that lowering blood pressure, even to modest levels, can help reduce the risk of developing these diseases.
And an effective way to do this is diet. According to the Harvard School of Public Health, two minerals play an important role in blood pressure regulation and heart health, namely sodium (salt) and potassium.
Experts from the Harvard School of Public Health explain that eating less salty foods is extremely important for keeping blood pressure at healthy levels. But eating more potassium-rich foods can significantly reduce your risk of heart disease.
What foods contain potassium?
Potassium, in particular, can be found in fruits, vegetables, legumes, and low-fat dairy products.
Bananas are often advertised for their high potassium content. According to Medical News Today, four fresh fruit drinks are rich in this mineral:
Passion Fruit Juice: A standard cup of the drink contains 687 mg of potassium.
Pomegranate juice: contains 533 mg of potassium.
Orange juice: 496 mg potassium
Tangerine juice: 440 mg potassium
For comparison, bananas contain about 358 mg of the mineral.
According to the Harvard School of Public Health, other potassium-rich foods include:
Dried fruits (raisins, apricots)
Beans and lentils
– potato
Spinach and broccoli
– avocado
coconut water
– tomatoes
Dairy products and plant milk (soy and almond)
– Yogurt
– cashews and almonds
Salmon
Experts have noted that the best meal plan for lowering blood pressure and preventing heart disease is one that includes a Mediterranean diet rich in fruits, vegetables, whole grains, nuts, fish, poultry and vegetable oils, which includes little alcohol, red and processed meats, refined carbohydrates, foods and drinks with added sugar and sodium, and foods containing trans fats.
What other ways are there to lower high blood pressure?
Sleep plays a big role in heart health, Harvard School of Public Health said, as too little or too much sleep is linked to heart disease and can negatively impact other heart-related risk factors such as what you eat, how much exercise. You doing. , weight, blood pressure and infections.
Adults need seven to nine hours of sleep each night. Regular exercise can reduce the risk of high blood pressure, as can quitting smoking and maintaining a healthy weight.
The only way to know if you have high blood pressure is to have it checked. It is recommended to do this at least once every five years after reaching the age of forty.
But if you’re at an increased risk of developing high blood pressure, it’s best to get it checked at least once a year.
Source: Sun
