In addition to taking medication, many experts recommend a diet rich in potassium from vegetables as a natural way to effectively balance blood pressure.
According to Dr. Lawrence Appel, Director of the Center for chronic Disease Prevention Johns Hopkins (USA): Kali helps the body eliminate sodium through urine and reduces blood vessel pressure. A diet rich in potassium can lower blood pressure equivalent to some mild medications. Here are 4 types of vegetables rich in potassium recommended by experts.
Spinach
A bowl of boiled spinach contains about 540mg of potassium, and is rich in magnesium and natural nitrates - substances that help blood vessels dilate better. Studies published in the Journal of Nutrition show that eating spinach regularly helps reduce cardiopulmonary blood pressure by up to 5mmHg.
Spinach
Spinach contains more than 900mg of potassium in 100g of fresh vegetables, along with its rich antioxidant content that helps protect blood vessel walls. It also provides magnesium and calcium, two important minerals that help regulate heart rate.
Kale
According to the American Heart Association (AHA), kale is good for people with high blood pressure because it is rich in potassium, fiber and flavonoids. Kale also helps reduce bad cholesterol and increase elasticity of blood vessels.
Green squash
A cup of cooked squash provides about 450mg of potassium and a high amount of water to help support sodium excretion. Zucchini is easy to digest, suitable for the elderly or people being treated for high blood pressure.
Dr. Appel emphasizes that to be effective, adults should supplement 3,500-4.700mg of potassium per day through natural foods, instead of tablets. Combining blatant eating, limiting processed foods and maintaining a reasonable weight will help stabilize blood pressure, keep the heart healthy for a long time.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
