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Key to Lower Blood Pressure? Prunes and Other Potassium-Rich Foods

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Prunes are getting their moment in the spotlight, and it’s not just because they’re a tasty snack. These dried plums are now recognized for their potential benefits in managing blood pressure, making them a go-to for heart health.

Prunes photo. / aijiro-shutterstock.com, ContentCreater1-shutterstock.com

Frequent consumption of salty foods can lead to elevated blood pressure and constricted blood vessels, heightening the risk of hypertension. Reducing sodium intake while boosting potassium consumption is important to prevent this. Potassium aids the elimination of sodium through urine, helping regulate blood pressure.

Potassium is crucial in managing blood pressure, promoting heart health, and supporting muscle and nerve function. The recommended daily potassium intake is 3,500 mg, while the American Heart Association (AHA) advises a daily intake of 3,500 to 5,000 mg to prevent and manage hypertension.

When we think of potassium, bananas usually come to mind, but guess what? Prunes pack nearly double the potassium! Just 100 grams of prunes contain 732 mg of potassium, compared to bananas, which only have 355 mg.

Other potassium-packed foods include avocados (485 mg), potatoes (588 mg), pumpkin (412 mg), sweet potatoes (375 mg), and red beans, which boast an impressive 1,333 mg of potassium. All of these help your body excrete sodium, making them power players in preventing high blood pressure.

Potatoes have also been getting some buzz lately. Research presented at the annual meeting of the American Society for Nutrition showed that potassium-rich diets can help prevent hypertension and even diabetes. The best way to get your potassium fix from potatoes? Eat them baked with the skin on. Skip the fries if you’re aiming for heart health!

If you’re serious about keeping your blood pressure in check, it’s time to cut back on salty foods and add more potassium-rich goodies like prunes, avocados, and sweet potatoes. Your heart will thank you!

Photo to aid understanding of prunes. / rsooll-shutterstock.com
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