This is the easy-to-get mineral that helps lower hypertension
Hypertension , according to the World Health Organization (WHO), is when the pressure in the blood vessels is too high. This condition is common, but can be serious if left untreated.
The Mayo Clinic has therefore warned that if left untreated, it could increase the risk of heart attack, stroke and other serious health conditions.
"It's important to have your blood pressure checked at least every two years starting at age 18. Some people need more frequent checks," the medical center said.
While some individuals need medication to control high blood pressure, healthy lifestyle habits, such as not smoking and physical activity , can prevent this condition.
Get your blood pressure checked every two years. Photo: iStock
Healthy eating is also essential for controlling hypertension. According to a study published in the scientific journal 'Advances in Nutrition', a balanced diet with nutrient-rich foods can help reduce blood pressure and effectively control hypertension.
"These diets are high in fruits, vegetables, whole grains, legumes, seeds, nuts, fish and dairy products and low in meat, sweets and alcohol. Lifestyle factors such as exercise and weight loss, combined with dietary changes, may also reduce blood pressure," they said in the report.
In addition, it is essential to include potassium in the diet. According to the World Health Organization, evidence shows that increasing the intake of this mineral significantly reduces blood pressure in adults.
Potassium is present in a wide variety of foods. Photo: iStock
If you want to include more potassium in your diet, you can choose to include the following foods rich in this mineral:
- Apricots and dried fruits.
- Tree fruits, such as avocados, apples, oranges, and bananas.
- Green leafy vegetables, such as spinach, kale, and silver beets.
- Vine fruits, such as tomatoes, cucumbers, zucchini, eggplant and pumpkins.
- Root vegetables, such as carrots, potatoes, and sweet potatoes.
- Legumes, such as beans and peas.
- Dairy products, such as milk, yogurt.
- Meats.
- Chicken.
- Fish, such as halibut, tuna, cod and snapper.
Include potassium in your diet. Photo: iStock
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