There is one mineral more important to lower blood pressure than any other on earth.
But researchers estimate that only 2% of Americans are receiving enough of the most critical mineral responsible for balancing electrolytes, maintaining healthy electrical signals in the heart, building muscle, and counteracting the effects of high sodium.
This mineral is potassium. And you read that right. Nearly 98% of people are not getting enough potassium in their diets.
According to most experts, 4,700 mg per day is the recommended intake, unless you have another condition that requires a lower level.
When most people think of foods that are naturally high in potassium, they think of bananas. That is true; there is about 425 mg of potassium in 1 medium banana.
However, these 5 foods have more potassium than bananas, and also boast a lower calorie content as well:
Spinach: this is one of those foods that actually improves in nutrient content when cooked. One cup of raw spinach only contains about 170 mg of potassium. However, cooking it sets off chemical reactions that increase the potassium levels. The same 1-cup serving cooked, contains almost 850 mg of potassium.
Carrots: Another food that does better when processed is the carrot. It’s true that cooking it will diminish its nutritive content some, but juicing it makes it easier to consume and unleashes the powerful nutrients inside. One cup of raw carrot juice has 840 mg of potassium.
Winter squash: Some squash you just have to cook, and winter squash is one of those. However, one cup of cooked winter squash packs 900 mg of potassium. That’s hard to beat.
Avocado: Yes, there are calories in avocado. There is also a higher fat content than in some other foods. However, they are good fats that are packed in antioxidants. One cup of avocado also contains 700 mg of potassium.
White beans: For vegetarians and vegans, or those not having access to lean red meats or fresh salmon, getting enough protein is sometimes a challenge. Beans, particularly white beans, fill that void very well. And in just a half cup of cooked white beans, you will have 450 mg of potassium.
Supplementing with potassium isn’t recommended unless your doctor prescribes it. It can be possible to overdose on potassium if you use supplements instead of diet for potassium sources, so stick to foods and be safe.
Consuming a lot of potassium is also most likely not enough to get your blood pressure under control (although it takes you in the right direction).
Wonderful information and excellent advice at all times.
Some of us oldies can become a little too finicky about certain foods. Being now into my eighties (and ex Royal Army Medical Corps to boot) reading the excellent advice given on Blue Heron Health News makes me realise what a lot of folk are missing out on by not accessing this web site.. More power to your informative elbow I say. Laurence H. Stroud, Walmer, Kent, England .U.K.
Hello,thanks so much i have been tolerated this disease for 2 years .you caused that i think about some vegetables and fruits.
I am one of those people whose Blood Pressure goes up and down like a yo yo. I don`t see the Doctor often but when I do my Blood Pressure goes sky high but if he takes it again before I leave it is back to normal. But, I do have a banana most days and I love all veggies . I don`t have to worry about weight because I need to put some on. I am only 7 Stone.and very much a cenior citizen haha I was pleased to see Broccoli on here I think it is a brilliant veggie and from what I have seen it helps to keep Cancer at bay. I found that chopping up raw Broccoli, Carrot and if you want a bit of sweetness then some Apple , put on a drizzle of Sesami Seed Oil it makes a delicious lunch and is goood for you. Hope this helps. Regards Dee Scxoones 🙂
I have to take issue with your reporting that the potassium content in spinach increases when cooked. 1 Cup of raw spinach is A LOT less volume than 1 cup of cooked spinach. Wouldn’t the reason be because there is so much more spinach in a cup of cooked (rather than raw) that the potassium content is so much more?
Pls can u be more elaborate on d three 3 things that can lower blood pressure.
There is no second page.It’s black blank. So what is the food that will fix high BP?