A well-known dried fruit that lowers high blood pressure

High blood pressure can sneak up on you. Although your blood pressure may fluctuate throughout the day, persistently high levels may cause no symptoms until you develop vascular dementia, aneurysms, heart attacks, or strokes. The National Institutes of Health emphasizes the need to check your blood pressure at least once a year because one-third of people with high blood pressure don’t know they have it.

A diagnosis of high blood pressure does not necessarily require medication. With your healthcare professional, you can closely monitor your lifetime cardiovascular risk factors and develop a blood pressure management strategy. These may include exercising regularly, drinking less alcohol, quitting smoking, and getting enough sleep. Along with other heart-healthy measures, you may need to adjust your diet to include more potassium and less high-sodium foods. One thing you should definitely already have in your pantry is munching raisins, which can help lower your blood pressure.

Dried prunes, also known as dried raisins, are a popular dried fruit that has many health benefits, one of which is that they can help control high blood pressure. Prunes are high in potassium and play a major role in controlling blood pressure. An essential element, potassium helps the body maintain balanced sodium levels, which reduces pressure on blood vessel walls and lowers blood pressure. Prunes are a natural and effective dietary aid in blood pressure management; Some may only provide a portion of your daily potassium needs.

Prunes are heavy in potassium, but they’re also an excellent source of soluble fiber and antioxidants. Prunes contain antioxidants that help reduce inflammation and oxidative stress, two factors associated with cardiovascular disease. Soluble fiber in prunes helps lower cholesterol, another way to support heart health. Prunes have been linked to lower blood pressure and better vascular function when consumed regularly.

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Raisins Are High In Potassium

The majority of Americans do not meet the daily allowance of 3,400 mg for men and 2,600 mg for women of potassium. A small box of raisins contains 320 milligrams of potassium, or slightly less than 10% of the daily requirement for men and 12% for women. Also, a box of Nature’s Candy has only 11.2 milligrams of salt. The typical American consumes more than 2,300 mg of salt per day. Too much salt saturates your blood with water, which stresses your blood vessels.

Potassium flushes excess sodium from your body and helps maintain proper fluid balance in your body. Maintaining a low sodium to potassium ratio is important for managing hypertension. According to a 2022 study published in the European Heart Journal, those whose diets were high in potassium had lower blood pressure and a lower risk of cardiovascular disease, especially among women.

Other Potassium-Rich dried fruit

If raisins aren’t your thing, there are other foods high in potassium that can help you control your blood pressure. Bananas are a wonderful source of potassium, as you may already know, yet a large banana contains less potassium than a small box of raisins, with only 243 milligrams. Are you a fan of passion fruit? Passion fruit contains 114 calories and 411 milligrams of potassium in just half a cup.

One cup of kiwifruit provides an amazing 562 mg of potassium with only 110 calories. Avocados provide 354 milligrams of potassium in a half-cup serving, making them a good choice for anyone looking to reduce their sugar intake.

Avoid eating fruit? Dairy products, legumes and vegetables are other foods rich in potassium. One cup of cooked sweet potato and one medium red potato each provide more than 900 milligrams of potassium. One cup of cooked black beans contains 305 milligrams of potassium. A cup of nonfat yogurt can also provide you with 628 milligrams of potassium.

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