High blood pressure: what to include in the diet to reduce it

0 < p>High blood pressure can increase the risk of a number of diseases. As a rule, it is reduced with the help of drugs. But nutrition can also affect this indicator. Certain diets can contribute to both increased and decreased blood pressure.

A diet high in fast food, processed foods, carbohydrates, and meat is likely to be low in potassium, a macronutrient known for its ability to lower high blood pressure. high pressure, experts from the Cleveland Clinic (USA) point out. As cardiovascular disease specialist Raghavendra Makam, MD, explains, potassium helps the kidneys excrete excess sodium. Thus, this substance helps to lower blood pressure.

“The American Heart Association (AHA) recommends adequate potassium intake both as a preventive measure and for patients with hypertension,” the specialist notes. The AHA recommends that all adults with blood pressure above 120 over 80 get enough potassium in their diet.

What foods are high in potassium

One of the best sources bananas are considered potassium. But Dr. Makam warns against relying on them alone. It's important to make sure you're using other potassium-rich fruits and vegetables. These are, for example:

• musk melon;
• grapefruit;
• nectarines;
• kiwi;
• carrot;
• spinach;
• avocado.

Among other useful foods that are rich in potassium are mushrooms, halibut, tuna, apricots, oranges, peas, potatoes are indicated by the American Heart Association.

In addition, the diet should be well balanced. Other nutrients are also important for maintaining normal blood pressure.