The old clich goes that an apple a day keeps the doctor away, but a banana wouldnt hurt, either.
A recent study published in the European Heart Journal suggests that women, in particular, can help reduce high blood pressure caused by a salt-heavy diet.
This study confirms what other long-term studies have shown getting in enough potassium each day from food helps in lowering blood pressure, says Heather Klug, a dietitian with the Karen Yontz Womens Cardiac Awareness CenteratAurora St. Lukes Medical Center.Potassium helps remove excess sodium from blood vessels, which also removes excess fluid. This helps blood vessels dilate better instead of constricting and thereby lowering blood pressure.
The best way to lower blood pressure through healthy eating is to decrease salt/sodium and increase potassium, but even eating more foods high in potassium helps, Klug says.
While most people benefit from getting more potassium from food, its important to check with your doctor first. Some medications may interfere, or some kidney issues can cause problems.
But if youre ready to move forward and get more potassium, youll need more than just that banana.
The amount of potassium that helps lower blood pressure is 3,500 to 4,700 milligrams per day, which means eating 7 to 10 potassium foods each day, Klug says.
High potassium foods include potatoes, leafy greens, cruciferous vegetables like broccoli and cauliflower, squash, tomatoes, fruit, beans, avocadoes, milk and seafood.
Heres what Klug recommends doing to get more potassium:
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