High blood pressure affects one in three adults in the UK and is a leading cause of coronary heart disease and stroke. But, there are ways to manage and reduce the condition through your diet.
Doctors often recommend eating less salt to help lower blood pressure, which also has links to chronic kidney disease, heart failure and dementia. However, new research suggests that increasing your level of potassium might be more beneficial.
Dr. Anita Layton, a professor at the University of Waterloo in Canada and one of the study’s authors, said: “Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium.”
Previous studies have found similar health benefits to eating more potassium-rich foods. Research from the European Heart Journal showed that those who have high levels of potassium in their diet are 13% less likely to have a heart attack or stroke.
Potassium-rich foods include whole foods such as nuts, grains, lentils, as well as vegetables and fruits. Try adding the following to your diet and avoiding sodium-heavy foods that are typically processed.
11 foods that could lower blood pressure
Bananas
According to the NHS, adults aged 19-64 need 3,500mg of potassium a day and bananas are a great potassium-rich food choice. One banana contains around 450mg of potassium, as well as magnesium and vitamin B and C. It’s an easy snack to incorporate into your day or chop on top of your porridge in the morning to boost your potassium levels.
Citrus fruits
Research has found that fruits such as oranges, grapefruits and lemons can help with blood pressure management, when eaten in moderation. Why not introduce an orange or grapefruit into your morning routine, juiced or eaten with Greek yoghurt for a dollop of protein.
Avocados
Packed with healthy fats and vitamins, avocados are also a great source of potassium. One half of the fruit can hold up to 345mg of the electrolyte and they’re low in sodium, too, making them an ideal addition to your diet.
Salmon
Fatty fish, such a salmon, has been found to reduce blood pressure as it’s packed with potassium, alongside being a great source of omega-3. Even eating fatty fish once or twice a week could help to boost your potassium levels.
Spinach
Leafy greens such as spinach contain a host of health benefits as they have high levels of potassium, magnesium and antioxidants, which can all help with heart and cardiovascular health.
Low-fat natural yoghurt
Low-fat dairy is another good source of potassium and has been linked to reductions in blood pressure.
Dried apricots
Most fruits and vegetables are packed with potassium including dried apricots, which are also full of vitamins and fibre. Top your cereal or granola with the dried fruit to add a quick burst of potassium into your diet.
Wholegrain bread and pasta
Swapping to wholegrain versions of your favourite foods such as brown bread and pasta, could help lower your risk of heart disease and high blood pressure.
Nuts and seeds
A small handful of nuts or seeds such as pumpkin seeds, flaxseeds, walnuts and almonds make for a nutritious snack as they’re filled with vital vitamin and minerals including potassium. While there is currently no evidence that they reduce blood pressure, they’re a good source of healthy fat and having a higher level of nuts in your diet has been linked to lower levels of cholesterol, according to Heart Foundation.
Beans
Both white beans and black beans are complex carbohydrates that contain twice as much potassium as a banana, according to Healthline. You can incorporate these versatile foods into your diet in various ways such as adding them to salads, stews, soups and curries.
Berries
Strawberries, blueberries and raspberries are rich with antioxidants and potassium and research has found they can also decrease your risk of cardiovascular conditions such as high blood pressure and heart disease.
