Eat less salt. The traditional wisdom tells you to eat less salt to help lower your blood pressure. However, potassium is another mineral that can help lower blood pressure. You immediately thought of bananas, didn't you?! A diet high in potassium (3000-5000mg per day) can help lower your blood pressure by causing more sodium to be excreted in urine and help artery linings relax. While bananas are one source of potassium, other sources include avocado, artichokes, beets, Brussels sprouts, sweet potatoes, white potatoes, spinach, leafy greens, tomatoes, pumpkins, squash, oranges, cantaloupe, papaya, pomegranates, plantains, peaches, nectarines, kiwi, nuts, soy, beans, chickpeas, lentils, and milk. Getting a variety of food is an essential tenant of my nutrition practice and it is very true of potassium. Having an extra banana a day can help you get more potassium, but you should consider getting potassium-rich foods at all meals and snacks to get the recommended amounts and see health benefits. If you need help with your blood pressure and would like to tackle it through diet and lifestyle, please consider working with me.
