Summer sets in, the stalls are filled with colorful products and some of them could well provide a valuable service to people suffering from hypertension. Without disrupting your eating habits, a few adjustments to your plate can increase your intake of potassium, a mineral that is particularly closely monitored when it comes to blood pressure.
According to Alexandra Murcier, dietitian-nutritionist, it is not enough just to reduce salt to act on your blood pressure. The balance between sodium and potassium also plays a major role in blood pressure regulation.
Why potassium is important for hypertension
When we talk about hypertension, the hunt for salt often comes to the fore. However, increasing your potassium consumption is also a recognized lever for supporting balanced blood pressure.
As Alexandra Murcier explains, “to lower blood pressure, favoring a diet rich in potassium is crucial because this mineral helps with the renal elimination of sodium, partly the cause of blood pressure.“.
This mineral helps in particular to relax blood vessels and limit the effects of sodium on blood pressure. The WHO and EFSA recommendations suggest a daily intake of approximately 3,500 mg of potassium in healthy adults. This nutritional strategy is also highlighted by several recent medical recommendations.
The 7 summer fruits and vegetables to favor
To achieve these contributions, certain seasonal foods deserve a special place in summer meals.
- Bananas;
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The lawyer: the expert explains that it is “a fruit also rich in essential fatty acids which protect the cardiovascular system. It is therefore interesting in cases of blood pressure“:
- Cooked spinach which is among the vegetables richest in potassium;
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Sweet potato: “its glycemic index is lower than potatoes. In fact, integrating it into your menu is a good idea to avoid excess weight which increases blood pressure.” ;
- Apricots, “especially dried apricots” particularly concentrated in potassium;
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Melon which provides potassium while contributing to hydration during hot weather;
- Tomatoes”rich in lycopene, an antioxidant that protects the cardiovascular system in the long term“.
These foods fit easily into a balanced diet rich in fruits and vegetables, an approach regularly recommended to help control blood pressure.