A delicious 40p fruit may have the power to lower blood pressure even when your salt intake is high. Recent research has indicated that foods abundant in potassium play a crucial role in reducing blood pressure.
High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently elevated, putting strain on the heart and blood vessels and potentially causing long-term damage. It is a significant risk factor for serious conditions such as heart attacks and strokes. Adapting your diet is one way to combat high blood pressure.
It is widely known that consuming high-salt foods can elevate blood pressure by causing the body to retain water, increasing blood volume, and putting pressure on blood vessels. On the other hand, potassium has been recognized as a mineral that can counteract these effects by helping to eliminate sodium from the body and relax blood vessel walls. A recent study has confirmed that this holds true even when salt intake remains high.
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The study, published in the American Journal of Physiology-Renal Physiology, revealed that increased potassium consumption led to a significant reduction in blood pressure, despite high levels of sodium. Researchers observed drops of up to 14 mmHg in men and 10 mmHg in women, amounts similar to those achieved with blood pressure medications. This suggests that consuming plenty of potassium-rich foods could partially offset the detrimental effects of high-sodium meals such as pizza or fries.
Although bananas are well-known for their potassium content, there is another fruit that packs a more potent punch in this regard. A 100-gram serving of dried apricots contains 1,162mg of potassium, significantly more than the 358mg found in 100g of bananas. Other potassium-rich foods include almonds (705mg in 100g), spinach (558mg in 100g), and potatoes (421mg in 100g).
To delve deeper into the impact of sodium, potassium, and fluid balance on blood pressure, the research team created sex-specific computer models that simulated the effects throughout the body. These models accounted for biological variations between males and females, such as kidney function, hormone levels, nervous system activity, and blood vessel responses. Simulations demonstrated that doubling potassium intake led to a substantial decrease in blood pressure, particularly by up to 14 mmHg in males and 10 mmHg in females with specific types of hypertension.
The study also noted that higher potassium intake counteracted the blood pressure-raising effects of increased sodium intake.
At the time of reporting, a 40g packet of apricots can be purchased from Sainsbury’s for 80p, equating to 40p per 20g serving.
If you have concerns about your blood pressure, it is advisable to consult your GP.