In addition to limiting sodium (salt), increasing potassium in the diet has been recommended by reputable health organizations such as the World Health Organization (WHO) and the American Heart Association (AHA) to effectively support blood pressure control.
Potassium works by helping to excrete sodium from the body through urine and dilate blood vessels, thereby reducing pressure on the vessel walls.
Increasing the amount of potassium in the diet is associated with a reduced risk of stroke by about 25%.
Many natural foods contain high potassium content, including:
Baked potatoes: A baked potato with the skin provides about 941 mg of potassium.
Bananas: An average banana contains about 422 mg of potassium.
Leafy greens: Spinach, kale, and spinach are all rich sources of potassium.
Beans and nuts: Black beans, lentils, and sunflower seeds provide a significant amount of potassium.
Salmon: A serving of salmon provides about 534 mg of potassium.
Some potassium-rich dishes that help control blood pressure:
Baked potatoes with vegetables: Baked potatoes with shells and vegetables such as carrots, bell peppers and onions. This dish is not only rich in potassium but also provides fiber and vitamins.
Banana and spinach salad: Combine sliced bananas with fresh spinach, add almonds and olive oil. This salad is both delicious and heart-healthy.
Pan-fried salmon with kale: Pan-fried salmon and serve with lightly stir-fried kale with garlic. This dish provides high-quality protein and potassium.
Lentil Soup: Cook lentils with tomatoes, onions and spices. Lentil soup is an excellent source of potassium and fiber.
Notes when processing
Limit salt: Avoid adding salt to dishes to avoid reducing the effectiveness of potassium in regulating blood pressure.
Simple preparation: Steep, grill or stir-fry lightly to retain the potassium content in the food.
Combine diverse: Combine many potassium-rich foods in your daily diet for optimal effectiveness.
