Vegetables, meat, fish, desserts … To lower your blood pressure, certain foods are to be limited, while others are to be favored. Alexandra Murcier, dietician-nutritionist, lists those to consume throughout the summer to regulate your tension.
The key to a regulated tension? A summer food rich in potassium
In case of high blood pressure, we often think of eliminating … salt. Except that reducing sodium consumption is not the only way to regulate its blood pressure. Indeed, as Alexandra Murcier tells us, increasing her potassium intake is also essential.
“To lower blood pressure, favoring a food rich in potassium is crucial because this mineral helps renal elimination of sodium, partly at the origin of blood pressure”, confirms the expert.
Concretely, potassium plays the role of natural regulator against sodium, helping to relax the blood vessels and limit the increase in blood pressure. On a daily basis, the European Food Safety Authority (EFSA) and the World Health Organization (WHO) recommend consuming 3,500 mg of potassium per day – in healthy adults.
The good news? Multiple foods are full of this essential mineral.
7 summer foods to adopt
Cocoa, dried fruits, poultry, meats and fish are particularly potassium rices. Then come the potatoes and the complete grain food. But in summer, what foods turn to?
Alexandra Murcier says: many fresh fruits and vegetables, easy to prepare (and consume), are full of potassium. Here are the ones to put on your plate without delay:
- Bananas ;
- Lawyer :: “A fruit also rich in essential fatty acids which protect the cardiovascular system. It is therefore interesting in the event of blood pressure”;
- Cooked spinach ;
- Sweet potato. “Its glycemic index is lower than the potato. In fact, integrating it into its menu is a good idea to avoid overweight which increases blood pressure”.
- Apricots,, “In particular dried apricots”;
- THE melon ;
- Tomatoes. “Rich in lycopene, an antioxidant that protects the long -term cardiovascular system”.
It’s up to you the colorful and beneficial summer salads!