Lower your blood pressure with a diet rich in potassium

The long list of health benefits of eating fruits and vegetables now has another remarkable highlight: lowering blood pressure, a common disease in today's industrial age.

New evidence has shown that eating fruits and vegetables has many benefits in lowering blood pressure than the "golden method" of western medicine that used to be less salty.

Study on the level of potassium (sodium) and sodium (sodium) effects and the sodium-potassium ratio in blood pressure indicate that increasing consumption of potassium foods effectively reduces the harmful effects of consumption High in sodium on blood pressure, especially in overweight people and people entering middle-aged sessions. By improving the ability of excessive sodium excretion through urine, potassium helps regulate blood pressure. The more potassium consumption, the higher the amount of sodium released.

The study was done on human and rodent samples, suggesting that potassium has a protective effect on the effects of high sodium consumption.

Eating lots of fruits and vegetables has many health benefits, including lowering blood pressure.(Photo: My Healthy Living Coach).

In short, the authors conclude that high potassium intake will benefit blood pressure more than the old method of using less salt.

This study was published in the April issue of the American Journal of Physiology-Endocrinology and Metabolism (American Journal of Physiology-Endocrinology and Metabolism) in the United States.

Advice

Foreign experts

From the above results, the editors of Fruits & Veggies-More Matters website gave the following advice:

In the daily sodium consumption of ordinary people, only 1/3 comes from salt that is added to the food when seasoning, the other two thirds are due to eating processed foods such as canned soups and meals. Frozen food, biscuits, chips, snack mixes (salt added during the production of these foods) .

Therefore, you should not allow yourself to consume a lot of processed foods and find ways to neutralize the effects of a high-salt diet by eating more potassium-rich foods like the above-mentioned knowledge! Instead, it is best to limit sodium intake by simple steps such as preparing food from the start (not available), trying to cook at home more often and adding fresh food. diet. Eating more fruits and vegetables will help you increase your daily potassium intake, which is extremely beneficial for your blood pressure in the long term.

Fruits & Veggies-More Matters is a health solution that focuses on helping Americans consume more fruits and vegetables for better health. This solution is produced by the Produce for Better Health Foundation (Produce for Better Health Foundation), a non-governmental organization that is the partner of the Centers for Disease Control & Prevention-CDC. ) top.

Vietnamese expert

Vegetables, potassium-rich tubers like carrots and beetroots help lower blood pressure.(Photo: Health & Life).

Experts in Vietnam also give us the same advice. According to an article by Assoc. Nguyen Thi Lam, Deputy Director of the Nutrition Institute posted on the website of Vietnam Physicians under the Vietnam Internal Medicine Association in December 2010, reducing consumption of table salt and using potassium-rich foods are two of the many main principles in the diet to prevent and treat high blood pressure.

Reducing salt consumption applies to both obese and non-obese people. The daily intake of salt with normal people should not exceed 6g, while hypertensive people are under 6g.

Some potassium-rich foods contribute to typical blood pressure reductions: beans, sesame, gourd, gourd, bean sprouts, radishes, carrots, beetroot, sweet potatoes, spinach, spinach, jute , spinach, sour bamboo shoots, potatoes, taro, banana, watermelon, etc.

These recommendations are also based on the results of previous research by the Institute of Nutrition on the use of high potassium-rich fruits and vegetables will have a marked reduction in blood pressure.

Useful information about high blood pressure

• High blood pressure (high blood pressure) is also known as hypertension or hypertension that occurs when blood pressure (blood pressure) passes through the blood vessels in your body too high.

The unit used to measure blood pressure is the millimeter of mercury, abbreviated to mmHg .

A person is considered high blood pressure when both systolic blood pressure readings (pressure pushes blood out of the artery when the heart contracts) from> = 135 mmHg and diastolic> = 85mmHg (applied when cardiac muscle relaxes ) for a number of weeks or one of these indicators up to the above level in some weeks.

Systolic blood pressure - systolic blood pressure (heart contraction, increased blood pressure and blood moving away from the artery walls) and diastolic blood pressure diastolic (relaxed heart, blood pressure decreased and blood flow into the heart) (Photo: Quora).

• High blood pressure is a particularly common disease (the number of people with high blood pressure in the US is one-third of the US population over 20 years old and the global number is over 1 billion adults).
• There are many causes of high blood pressure, mainly due to the consumption of too much salt and fat, but not eating the recommended amount of vegetables and fruits, drinking alcohol at dangerous levels, Less physical activity and exercise, high stress life.

High blood pressure is the leading cause of deadly diseases like stroke, heart disease.(Photo: Senior City).

High blood pressure is a serious condition because it is a source of increased risk of fatal diseases such as stroke, heart disease. According to estimates by the World Health Organization (WHO), 51% of schools die from stroke and 45% die of heart disease that causes high blood pressure.