The Top 8 Foods That Will Lower Your Blood Pressure

We are one week into the pre-release promotion of my latest 30-Minute DASH Diet Cookbook and I’ve tried thus far to establish why hypertension is a topic worthy of your attention and how the book can help you conquer it.

But what I haven’t done quite yet is to fully explain how it helps you to do that.

Well, the key word is potassium.

The Role Of Potassium In The DASH Diet And Blood Pressure Reduction

The connection between sodium, hypertension and heart health is not purely reductionist in nature.

In other words, it’s not ONLY about lowering your sodium intake.

According to a 2011 study out of the Journal Of The American Medical Association (JAMA) the ratio of your sodium:potassium intake is an important predictor of heart disease risk.

This sentiment is echoed by the World Health Organization (WHO) who identify BOTH excessive sodium intake and insufficient potassium intake as major heart health risk factors.

A chronically high sodium intake raises blood pressure for a variety of reasons including water retention and alterations to the functionality of the vessels, arteries and parts of the nervous system that govern their functionality.

Potassium plays a similar but essentially opposite physiological role to sodium, which is why the relative intakes of these two nutrients has become such an area of emphasis in the world of heart health.

As such, it should come without surprise that increasing potassium intakes are associated with reductions in blood pressure and reduced risk of stroke.

So what are we going to do about YOUR sodium:potassium intake ratio?

Emphasize Potassium Rich Foods

If you’ve been keeping up with sodium content thus far, you will know I’ve already written a piece on the top 10 sources of dietary sodium.

I highly recommend you check it out if you haven’t already.

They are the foods that certainly you should be consuming in different ways, which my new book will certainly help with.

My DASH diet cookbook doesn’t just help you avoid sodium though, it is crafted specifically to emphasize potassium rich foods.

So now you’re probably wondering which those are?

Here are my top 8 potassium-rich food groupings with examples of the foods with the most potassium within each.

Packed With Potassium

Starchy veggies including baked potato, sweet potato & acorn squash

Seeds specifically pumpkin and squash seeds

Legumes especially kidney beans, navy means, white beans and edamame

Fish especially salmon & halibut

Leafy green veggies including beet greens, spinach and swiss chard

Fruits especially avocado, kiwi and bananas

Diary & alternatives milk, yogurt, soy milk

Fun foods like maple syrup and chocolate

Final Thoughts

So now that you know that more potassium and less sodium is a fundamental dietary shift for the betterment of your health, only one question remains.

What are you going to do with this knowledge?

That’s where my latest book comes in.

Take the thinking out of the process by relying on the expertly crafted recipes within that take all of this stuff into account for you.

Pre-order today, the book ships on December 22nd!