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Lower Blood Pressure FAST & EASY – The #1 Best Diet Hack (No Need to Lower Sodium)!

By on April 10, 2017
One special nutrient could help lower your blood pressure, say University of Southern California researchers.

In the study, which appears in the American Journal of Physiology – Endocrinology and Metabolism, researchers found that people who ate potassium-rich foods, such as sweet potatoes, avocados, and bananas, had lower blood pressure overall. This led to a lower risk of other diseases as well, such as heart disease and type 2 diabetes.

Alicia McDonough, Ph.D., who led the research, says the findings suggest that lowering sodium intake isn’t the only way to keep your blood pressure under check.

“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 hypertension,” says McDonough, a professor of cell and neurobiology at the University of Southern California’s Keck School of Medicine. “Eating a high potassium diet is like taking a diuretic.”

The Research

McDonough reviewed several studies for the analysis, focusing on research which explored the effects of sodium and potassium on high blood pressure. These included several population studies, which examined how different amounts of sodium and potassium affected their blood pressure. This research consistently proved that increasing dietary potassium intake reduced blood pressure.

But what was more important is its efficacy, note researchers. They found that increasing potassium intake was just as effective at lowering sodium intake, a recommendation made by experts for years. Now it appears they may have a new alternative for people who can’t lower their sodium intake.

McDonough suggests an easy way to mitigate this–by avoiding a Western-style diet.

“If you eat a typical Western diet your sodium intake is high and your potassium intake is low,” says McDonough. “This significantly increases your chances of developing high blood pressure.”

So what can you do instead? Simple, say researchers: Eat more vegetables instead. Foods such as sweet potatoes, spinach, avocados, beans, and bananas are packed full of this essential nutrient; and the fresher it is, the better. But if you can’t get your hands on fresh produce for now, consider gulping down a cuppa instead. Research also shows that coffee contains a surprising amount of potassium–something sure to please caffeine addicts.

Readers: Do you struggle with controlling your blood pressure? Let us know in the comment section below!

Sources:
Fruits and Vegetables’ Latest Superpower? Lowering Blood PressureScienceDaily.com
Cardiovascular Benefits Associated With Higher Dietary K+ From Population and Mechanistic Studies (Review)Physiology.org

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