Diet: 19 Potassium-rich food to reduce blood pressure
updated the 6 October 2015 à 23:35
To maintain a healthy heart, it is necessary to consume less salt but also more potassium. Here’s where to source this healthy ingredient…
“When a person consumes too much sodium and not enough potassium, she/he can be exposed to a risk of arterial high blood pressure, which in turn increases the risk of heart disorders and intellectual vascular accidents”, explains the World Health Organization (WHO) report. Yet, despite our efforts, we still consume far too much salt; approximately 8 grams a day, against the recommended maximum of 5 grams. In order to protect our arteries, it is thus necessary to go easy on the salt, learn to cook differently and, especially, avoid the salt hidden in industrial products. However, we also need to consume enough potassium.
ESSENTIAL POTASSIUM
This mineral “counterbalances” the effects of sodium. Maintaining a good balance between both contributes to regulating blood pressure. The problem is, we consume only 3 grams of potassium a day instead of the required 8 grams. To counter this, think of putting more potassium-rich foods on the menu. Among these are herbs and condiments. While some have high concentrations of potassium (garlic, coriander, cumin, ginger), the quantities consumed are generally too small to be effective. Some appetizers, such as, salted cashew nuts or peanuts, are hyper rich in potassium, but also rich in salt and, thus, best avoided. While a change in your eating habits is a first step to reduce blood pressure, it is not enough. Cut out tobacco, reduce alcohol intake, avoid food that contains too much fat and take regular physical activity.
Maureen Diament
