A doctor has identified seven superfoods that can help lower high blood pressure more effectively than bananas, despite the fruit’s high potassium content. Dr Eric Berg DC, a keto and intermittent fasting expert, emphasizes the importance of potassium in maintaining healthy blood vessels.
The World Health Organization recommends a daily intake of at least 3,510 mg of potassium for adults. Bananas are not the best source, containing only 358 mg per unit. Instead, consider these seven superfoods rich in potassium:
1. Beetroot Leaves: With 1300 mg of potassium per cup (38 grams), beet greens are one of the top dietary sources. They’re also rich in vitamins C and K, dietary fibre, and offer a variety of culinary uses.
2. Avocado: A medium avocado provides approximately 975 mg of potassium, making it a great addition to salads, smoothies, and dips.
3. Lima Beans: These beans are high in carbs, so monitor your net carb count if following a keto diet. One cup (170 grams) offers up to 975 mg of potassium.
4. Spinach: Just one cup (225 grams) of spinach provides 839 mg of potassium, making it an essential part of your diet.
5. Salmon: Wild-caught salmon is rich in potassium and heart-healthy fats, with a six-ounce portion offering 839 mg.
6. Squash: This food delivers around 800 mg of potassium per cup (205 grams) and contains additional minerals like magnesium and manganese.
7. Brussels Sprouts: While lower in potassium than other options, including these cruciferous veggies can still contribute to your daily intake.
Symptoms of low potassium include constipation, muscle weakness, and fatigue. Aim for 3,500-4,700 mg daily from a balanced diet that incorporates regular physical activity, healthy weight management, sufficient sleep, and limiting unhealthy habits like smoking and excessive caffeine consumption.
Source: https://www.getsurrey.co.uk/news/health/doctor-names-7-blood-pressure-30538775