For people with high blood pressure, choosing foods is very important. Potatoes are a popular vegetable, rich in starch, potassium, vitamin C and fiber, but for this vegetable to help control blood pressure and maintain cardiovascular health, the way it is prepared is very important.
Many studies have shown that potassium plays an important role in regulating blood pressure. Potassium helps balance the amount of sodium in the body and reduce pressure on blood vessel walls. A medium-sized baked potato, about 150g, provides up to 900 mg of potassium, equivalent to 20% of the recommended daily requirement. However, the way potatoes are prepared greatly affects their nutritional value.
Boiling or baking potatoes without shells are two of the best cooking methods for people with high blood pressure. Boiling helps retain a large amount of potassium, while baking at medium temperatures does not lose water-soluble vitamins such as vitamin C. In particular, keeping the skin on the same page helps increase the amount of fiber - a factor that supports blood sugar control and reduces cholesterol absorption. Baked potatoes help maintain almost intact antioxidants such as polyphenols and flavonoids which are beneficial for the cardiovascular system.
On the contrary, French fries or processed potatoes are harmful to people with high blood pressure. The frying process increases the amount of saturated fat and sodium two factors that increase the risk of high blood pressure. Consuming French fries 2-3 times a week increases the risk of high blood pressure by up to 17%.
To promote the benefits of potatoes for people with high blood pressure, it is necessary to prioritize healthy cooking methods such as boiling, steaming, baking and minimizing the use of frying or prepackaged potatoes.
