More than a billion people around the world compete with high blood pressure. Data from the World Health Organization indicate that high blood pressure factors in at least 51% of deaths caused by a stroke and 45% of deaths caused by heart disease.
While most people know that limiting sodium intake is a key component in preventing and treating high blood pressure, few pay attention to an equally important element: its potassium consumption. Fortunately, herbal diets are rich in potassium. Keep reading to find out why this is so crucial.
The association between sodium and potassium
It is impossible to discuss the effects of sodium or potassium in the body without addressing the association between the two. To properly metabolize … store … and eliminate these two nutrients, the body requires a balanced supply of both. Alicia McDonough, PhD, professor of cells and neurobiology at the Keck School of Medicine at the University of Southern California (USC) has extensively studied the relationship between blood pressure, sodium and potassium.
"If you eat a typical Western diet," says McDonough, "your sodium intake is high and your potassium intake is low, which significantly increases your chances of developing high blood pressure." McDonough recently published a review in the American Journal of Physiology: Endocrinology and Metabolism He highlighted the findings of several population studies that show an association between increased dietary potassium intake and lower blood pressure levels, regardless of sodium intake.
The beneficial effect of potassium seems to come from several mechanisms, among them …
Improvement of renal function Reduction of blood coagulation Optimized opening of blood vessels
McDonough believes that consuming a diet loaded with potassium-rich foods could be a crucial strategy to reduce blood pressure, which causes fewer heart attacks … strokes … and deaths from heart disease.
Why do we crave sodium and take potassium to obtain it?
To increase our potassium intake, we must nullify our evolutionary drive. Primitive diets had a high content of fruits, roots, vegetables and grains, all valuable sources of potassium
and low in sodium. Consequently, we evolved to desire sodium, which was harder to achieve. That is no longer the case. Modern diets contain high amounts of processed foods that contain much more sodium than we need and very little potassium.
According to an article shared by Harvard Health PublicationsMost Americans do not reach the minimum recommended amount of potassium (4,700 milligrams per day) by 50%. However, people who consume a diet based mainly on plants generally meet or even exceed their potassium needs.
The sixteen best sources of potassium
If you are looking to balance your blood sugar or prevent problems in the future, or simply want to make sure you are consuming enough potassium, we have compiled a list of the 16 best sources of potassium. An element that may surprise you do not to find on the list? Bananas While they contain potassium, about 425 milligrams per medium-sized banana, the sources below are richer in nutrients.
Classified in order, our ten best dietary sources of potassium, with approximate milligrams per 1 cup serving (data obtained from the George Matalan Foundation):
Beet greens (1,309 milligrams) Swiss chard (961 milligrams) Spinach (839 milligrams) Bok choy (631 milligrams) Beets (518 milligrams) Brussels sprouts (497 milligrams) Seeds) Seeds () Semi-succulent) Seeds (Sprouts) Semisca (457 milligrams) Seeds) Fish (Semis) Seeds Seeds (403 milligrams)
Looking for a way to balance your blood pressure? Try eating more fruits and vegetables!, Source: http://undergroundhealthreporter.com/looking-for-a-way-to-balance-your-blood-pressure-try-eating-more-fruits-and-vegetables/
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