Source: pinkvilla.com
High Blood Pressure aka Hypertension is, unfortunately, one of the common ailments across the world. Smoking, being overweight, lack of physical activity, too much salt intake, stress, old age, genetics and too much alcohol intake among others are the causes of hypertension. Some of the common signs of high BP are fatigue, blurred vision, chest pain, breathing issues and pounding of ears, neck and chest among others.
If you are suffering from the same or have some knowledge about the health disorder then you must be aware of how potassium-rich food items’ intake is often recommended by the doctor. However, do you know why they are advised? Read on to know more. In an exclusive chat with Pinkvilla, Dr. Muffazal Lakdawala, Founder & Chief Surgeon at Digestive Health Institute by Dr. Muffi revealed the importance of potassium-rich food items to lower elevated levels of high blood pressure.
Dr. Lakdawala first revealed how the high levels of sodium directly related to high blood pressure. He said, “Sodium and potassium are electrolytes that regulate the fluid balance in the body. Studies show that excessive sodium intake is a risk factor for hypertension. A large amount of salt (18 g/day) is positively correlated with higher blood pressure levels as high sodium intake causes retention of water, which in turn adds to excess fluid in the body. Thereby, putting extra pressure on the artery walls.”
“On the other hand, a diet rich in potassium and low in sodium and saturated fat has been recommended to prevent and reduce hypertension. A diet rich in potassium foods can help reduce water retention in the body by increasing urine production and reducing the sodium levels. Potassium also helps to ease the tension in the blood vessel walls, which helps further reduction in blood pressure. A high potassium intake also improves, compliance with a low salt regimen, prevents the rise in plasma catecholamines induced by a low salt diet, increases the sensitivity of the baroreceptor reflex.”
Speaking of the foods high in potassium:
• Coconut water
• Fruits: Bananas, avocado, apricots, kiwi, oranges, and pineapples
• Vegetables: spinach, fenugreek leaves, carrots, and potatoes
• Dry fruits: Prunes, dates, raisins
• Whole grains
• Mushrooms
• Beans (kidney beans, lentils)
• Nuts
Aside from the intake of potassium-rich food items, simple lifestyle tweaks such as exercising, losing weight, eating only healthy food and not junk and processed food items, stress management and less salt intake will help to keep high BP under control. Many people also follow Dietary Approaches to Stop Hypertension aka DASH diet as well. Click here to read on to know more about this diet.