How potassium helps lower blood pressure
There are several ways that adding more potassium to your diet can help reduce your risk of high blood pressure. For starters, Nanavati tells us that "Potassium helps relax the walls of blood vessels, which lowers resistance to blood flow and reduces the strain on the heart."
In addition to lowering resistance of blood flow, increasing your potassium intake can also prevent a build-up of calcium in your arteries and veins, which Nanavati cites as a major contributing factor to high blood pressure.
Then there's the fact that potassium helps maintain healthy fluid levels and keep electrolytes balanced in your body. "It works by balancing out sodium, helping to reduce the effects of sodium on our blood vessels and reducing our overall risk of high blood pressure," Nanavati explains. Nice!
READ MORE: The Scary Sign You May Be Suffering From High Blood Pressure, According To Doctors
Best sources of potassium
So, now that we know how great potassium is at lowering blood pressure, what are some of the best ways to fit it into your diet? Nanavati recommends the following:
-Fresh fruits and vegetables: Nanavati says that one of the best ways to up your potassium intake is through fruits such as bananas, oranges, apricots and kiwis, as well as vegetables like spinach, broccoli and potatoes.
-Legumes: Don't underestimate the power of legumes! Nanavati suggests dried peas, beans and lentils, which she notes are "packed with potassium and other important nutrients."
-Dairy products: Good news for cheese lovers; Nanavati tells us that dairy products like milk, yogurt, and cottage cheese are also great sources of potassium.
-Fish: Fish can be a great protein choice for so many reasons. You may already know that this food is packed with healthy fats and other nutrients, but did you know it also offers a healthy dose of potassium? Try salmon, tuna and sardines.
-Nuts and seeds: Nuts and seeds make a fantastic snack or topping for your oatmeal, smoothie bowls, salads, and more. In addition to being nutrient-rich and highly satiating, Nanavati says they're also a great source of potassium. She recommends almonds, pistachios, pumpkin seeds and sunflower seeds in particular. Learn more about the benefits of nuts here.
-Dried herbs and spices: Don't forget to add some flavor to your meals with spices and herbs! Not only do they make food taste great, but according to Nanavati, they can also add some extra potassium to the mix. Parsley, coriander, and black pepper are all potassium-rich options.
The bottom line
Ultimately, maintaining healthy blood pressure levels will require you to make healthy choices every day. (You can find some of the best habits to lower your blood pressure here.) However, your diet can play a major role, and potassium is one of the best things to add to the mix. When you follow Nanavati's advice by adding these foods to your plate, you'll be one step closer to your health goals.