5 Foods That Lower Blood Pressure

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Around one-in-three people in
the US suffer from high blood pressure.
Spinach, beans, bananas,
avocados and even coffee are among the foods that could lower blood pressure,
research finds.
All contain potassium which, along
with lower sodium, can help to reduce hypertension.
Around 5 grams of potassium
per day is required to lower blood pressure.
Three-quarters of a cup of
black beans would provide half this amount.
Around one-in-three people in
the US suffer from hypertension (high blood pressure).
Around half of all deaths from
heart disease and stroke are caused by hypertension.
Alicia McDonough, the study’s first author, said:
“Decreasing sodium intake is a
well-established way to lower blood pressure, but evidence suggests that
increasing dietary potassium may have an equally important effect on
The conclusions come from a
scientific review of the link between sodium and potassium intake and blood
The results showed that people
who consumed more potassium had lower blood pressure, regardless of the amount
of sodium they had in their diet.
The body automatically
balances sodium and potassium levels.
McDonough said:
“When dietary potassium is
high, kidneys excrete more salt and water, which increases potassium excretion.
Eating a high potassium diet is like taking a diuretic.”
Salt tastes so good because
our ancient ancestors got little in their diet.
On other hand, they got plenty
of potassium since their diet was high in fruits, roots, vegetables and beans.
Modern processed foods,
though, contain high levels of salt to satisfy our inbuilt cravings.
McDonough said:
“If you eat a typical Western
diet, your sodium intake is high and your potassium intake is low.
This significantly increases
your chances of developing high blood pressure.
The study was published in the
American Journal of Physiology – Endocrinology And Metabolism (McDonough et
al., 2017).
Kayode Ojo
Kayode Emmanuel Ojo is the Co-Founder and Managing Director at SHEFFA Limited. He is presently studying Computer Science at the National Open University, Victoria Island, Lagos.