High blood pressure (hypertension) is one of the most common and dangerous cardiovascular diseases today. According to the World Health Organization (WHO), high blood pressure is the leading cause of premature death worldwide. To effectively control blood pressure, in addition to taking medication as directed by your doctor, adjusting your diet, especially increasing foods rich in potassium, plays a very important role.
Potassium is an essential mineral that helps the body balance sodium levels, thereby reducing pressure on blood vessel walls and supporting blood pressure control.
Here are some potassium-rich foods that are very good for people with high blood pressure that you should know:
1. Bananas
Bananas are one of the fruits that are easy to find and have high nutritional value, especially rich in potassium. An average banana provides about 400–450 mg of potassium, accounting for about 10% of the daily potassium requirement. Not only good for blood pressure, bananas also provide quick energy, help support digestion and are good for the heart. People with high blood pressure can eat 1-2 bananas a day to help control blood pressure naturally.
2. Sweet potatoes
Sweet potatoes are rich in potassium and soluble fiber, which helps reduce the absorption of bad cholesterol and effectively supports blood pressure control. A baked sweet potato (about 150g) can contain up to 500 mg of potassium. In addition, sweet potatoes also contain vitamins A, C and antioxidants that help strengthen resistance. When preparing sweet potatoes, boil or bake instead of frying to ensure that the nutritional value is preserved and avoid increasing the amount of bad fat.
3. Tomatoes and tomato products
Tomatoes contain high amounts of potassium and are a source of lycopene, a powerful antioxidant that protects blood vessels and the heart. An average tomato can contain about 290-350 mg of potassium. In addition, tomato products such as tomato juice and fresh tomato sauce are also very beneficial for people with high blood pressure. However, you should choose unsalted or low-sodium varieties.
4. Spinach
Spinach is a green leafy vegetable that is rich in potassium, magnesium and folic acid, substances that help regulate blood pressure and improve blood circulation. A cup of cooked spinach provides about 840 mg of potassium, nearly 20% of the daily potassium requirement. This vegetable can be used in salads, soups or lightly sauteed with olive oil.
5. Black beans and beans
Legumes such as black beans, lentils, and kidney beans are all foods rich in potassium, fiber and vegetable protein. In particular, black beans are an ideal choice for people with high blood pressure. A cup of cooked black beans provides about 600–700 mg of potassium. In addition, the fiber in beans helps slow down the absorption of sugar, stabilize blood sugar and reduce blood cholesterol, thereby reducing the risk of heart disease.
6. Oranges and citrus fruits
Oranges not only provide vitamin C but are also rich in potassium. An average orange contains about 230–250 mg of potassium. Unsweetened fresh orange juice is also a great choice for people with high blood pressure. However, patients should note that they should not drink too much fruit juice because it can increase blood sugar, especially for people with diabetes.
7. Avocado
Avocado is a fruit rich in monounsaturated fats that are good for the heart and contains more potassium than bananas. An avocado can provide more than 900 mg of potassium. In addition, avocados also contain vitamin E, antioxidants and fiber, which are very good for the heart. However, because avocados are high in energy,
8. Salmon and other fatty fish
In addition to being rich in potassium, salmon also contains omega-3 – a type of fatty acid that can reduce inflammation, lower blood pressure and improve heart health. A serving of grilled salmon (100g) contains about 400–500 mg of potassium. Other types of fish such as mackerel and herring are also great choices. People with high blood pressure should eat fish 2–3 times a week instead of red meat to protect the heart.
9. Unsweetened yogurt
Yogurt is a source of potassium, calcium and probiotics, beneficial bacteria that aid digestion and help regulate blood pressure. A cup of yogurt (about 150g) contains about 350–400 mg of potassium. People with high blood pressure should choose low-fat, unsweetened or low-sugar yogurt to avoid increasing blood sugar.
10. Pumpkin seeds, sunflower seeds and unsalted nuts
These nuts contain potassium, magnesium and healthy fats. However, it is important to choose the unsalted type because salt (sodium) is a factor that increases blood pressure. A handful of pumpkin seeds (30g) can provide about 250–300 mg of potassium. This is also a heart-healthy snack and can replace unhealthy snacks.
Potassium is an essential mineral that helps maintain stable blood pressure, reducing the risk of stroke and cardiovascular disease. People with high blood pressure should supplement foods rich in potassium from natural sources such as vegetables, fruits, fish, yogurt and beans instead of taking supplements, unless prescribed by a doctor. In addition, it is necessary to reduce the amount of sodium (salt) in the diet, exercise regularly, maintain a reasonable weight and avoid stress to control blood pressure effectively and sustainably.
