Have you ever stopped to think about what constitutes your diet? Not the food that you consume, but what is contained in your food? Research proves that much of the Western diet mostly comprises too much sodium and very little potassium. How do you think this can affect your health? If you haven’t stopped to think about the consequences of your diet, we hope this blog will change that. Read on to find out why potassium is important for you and how it can help manage blood pressure.
Benefits of Potassium
Food items that are rich in potassium can manage high blood pressure or hypertension. Potassium can relieve tension in your vessel walls, reducing pressure. Additionally, the effects of too much sodium can be minimized by them. That is, as you consume more potassium-rich foods, you release more sodium via excretion.
For those who have blood pressure above the optimal 120/80mmHg levels, potassium is extremely helpful, according to the NHS.
An average adult is recommended to consume about 4,700 mg of potassium per day. This may be through an all-encompassing diet including vegetables, beans, and fruits. Globally accepted DASH (Dietary Approaches to Stop Hypertension) diet plans also include low-fat dairy products and fish. A banana would ideally contain 420 mg of potassium while a potato could carry up to 475 mg.
Potassium is not your only remedy for high BP. Taking lesser amounts of salt and healthy eating is, of course, your first bet. This study by G. G. Krishna confirms that in people suffering from high BP, potassium supplementation can lower sodium-induced blood pressure. Acute sodium intake and short-term depletion of potassium can increase blood pressure.
What kinds of food guarantee potassium?
Following are food items that are rich in potassium. Do not wait to add these to your routine.
- Avocados and apricots
- Fat-free/low-fat milk and yoghurt
- Grapefruit, cantaloupe, nectarines
- All those greens, especially spinach and broccoli!
- Lima beans
- Raisins and dates
- Sweet potatoes
- Tuna fishes
These include foods that have high and low carbs and carbohydrates. This is effective in helping weight loss as well.
People who suffer from kidney disorders need to be careful in consuming potassium. A dysfunctional kidney would find it hard to segregate the potassium in your blood, leading up to the heavy accumulation of this mineral. Likewise, higher levels of potassium can lead to hyperkalemia. Therefore, if you have any other health disorders, consult a professional before incorporating potassium into your diet.
Potassium can substantially help arthritis, heart conditions, infertility and cancerous growths. A diet plan inclusive of fewer amounts of sodium and good levels of potassium is most desirable. While a normal adult needs to take 4,700 mg per day, breastfeeding women are advised to consume above 5000 mg per day.
You can include potassium-rich supplements in your diet to ensure optimal levels of this mineral in your body. Consuming such supplementary capsules, like these Apple Cider Vinegar Capsules, with a glass of juice or water is regarded as the best.
Often, it takes a diagnosis of high blood pressure to fully understand potassium deficiency. This is, obviously, not recommended. High BP can catalyse cardiovascular diseases, according to the study conducted by Michael Steven Stone, Purdue University. Researchers authenticate how a fine intake of potassium can reduce many health risks.
It may be high time you rethink your diet and think about embracing supplements to make up for deficiencies. With age, many such issues may need to be combatted.
If you have reached this part of the blog, do not fail to check these Apple Cider Vinegar Capsules out. This may be the solution you were in search of!