High blood pressure: ‘Pill-free way’ to lower your reading – six foods to eat

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Potassium? Yes, potassium.

Foods that are high in Potassium help lower your blood pressure because they help to ease the effects of sodium.

According to the American Heart Association: “The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.”

Getting more potassium in your diet is very easy; there are an array of foods that can be consumed to up your levels.

According to the NHS patients guide on increasing potassium in your diet, fruits and nuts are the best place to start.

Bananas famously are a great source of potassium.

So are apricots, the still popular avocado, blackcurrants, rhubarb and fresh fruit juices.

All varieties of nut contain higher potassium contents.

Once you’ve finished with the fruit and nuts or want something a bit more filling, potatoes are rich in potassium as long as they’re not boiled.

So, you can have your potatoes jacketed, fried in chip form or as croquettes and crisps.

To really increase your dosage, certain vegetables have increased levels too.

Most commonly associated with Christmas dinner, sprouts have high potassium contents.

It’s not just sprouts but mushrooms, parsnips, spinach, baked beans, kidney beans and lentils.

Cereals have high levels of potassium too, particularly those which are high in bran.

Examples include bran flakes and muesli.

If you’re looking for a sweeter way to increase your potassium contents, look inside your biscuit cupboard.

Fruit cakes, fig rolls, muesli bars, chocolate, fudge, liquorice, all have moderate amounts of potassium according to the NHS booklet.

We would not recommend chocolate as the best means to increase your potassium levels.

A healthier way is through the consuming of milk and other dairy products.

Drinking milk and eating more yoghurt can have some minor impact on increasing your overall potassium levels.

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