Top doctor urges to add THIS vital mineral to manage hypertension
High blood pressure, aka hypertension, is a silent killer and is a major risk factor for stroke, heart disease, kidney disease, and other chronic diseases. For years, reducing salt intake has been the go-to advice for managing high blood pressure; however, a leading functional medicine expert says it’s only half the equation. Dr. Shirley Koeh, a functional medicine doctor based in Kuala Lumpur, Malaysia, has emphasized the importance of adding one vital mineral to the diet to manage hypertension, a condition affecting millions worldwide.
“When it comes to high blood pressure, everyone talks about cutting down salt, but here is what's missing. Adding potassium can be just as powerful,” Dr. Koeh said, in a video shared on social media.
The role of potassium in regulating blood pressure
Potassium plays a crucial role in regulating blood pressure. While sodium has been shown to increase blood pressure, potassium can reduce the effects of sodium. Cutting back on sodium not only decreases the blood pressure and the incidence of hypertension, but is also associated with a reduction in morbidity and mortality from cardiovascular diseases.
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Potassium works by relaxing blood vessel walls and helping the body excrete excess sodium, reducing strain on the cardiovascular system. In simple terms, the more potassium you eat, the more sodium you lose through urine.
Eat foods rich in potassium
Dr. Koeh has urged people with hypertension or those trying to control blood pressure to incorporate potassium-rich foods. “Instead of focusing on cutting down salt, you can add more potassium-rich food,” she said.
Avocados top her list of potassium-rich foods. A nutrient-dense fruit, avocado is packed with heart-healthy fats and potassium. Spinach is the next in line. These leafy greens provide a potent dose of potassium along with magnesium, another mineral linked to blood pressure regulation. You can add spinach to salads or smoothies for a daily dose of potassium.
Bananas are also rich in potassium; however, the doctor has cautioned those with blood sugar issues to consume them in moderation. Mushrooms, beans, and lentils are also good for the diet. Along with potassium, they also provide fiber and other nutrients that support overall heart health.
In addition to the whole foods, Dr. Koeh also suggests adding celery juice and beetroot extract to manage blood pressure. Celery juice is rich in potassium and natural nitrates. Celery can help relax blood vessels. Beetroot extract, on the other hand, is known for its high nitrate content. It helps with the dilation of blood vessels and improves blood flow. Studies also support that beetroot juice lowers the clinical systolic blood pressure, with a significant effect up to 90 days of intervention.
“When it comes to high blood pressure, everyone talks about cutting down salt, but here is what's missing. Adding potassium can be just as powerful,” Dr. Koeh said, in a video shared on social media.
The role of potassium in regulating blood pressure
Potassium plays a crucial role in regulating blood pressure. While sodium has been shown to increase blood pressure, potassium can reduce the effects of sodium. Cutting back on sodium not only decreases the blood pressure and the incidence of hypertension, but is also associated with a reduction in morbidity and mortality from cardiovascular diseases.
Potassium works by relaxing blood vessel walls and helping the body excrete excess sodium, reducing strain on the cardiovascular system. In simple terms, the more potassium you eat, the more sodium you lose through urine.
Eat foods rich in potassium
Dr. Koeh has urged people with hypertension or those trying to control blood pressure to incorporate potassium-rich foods. “Instead of focusing on cutting down salt, you can add more potassium-rich food,” she said.
Avocados top her list of potassium-rich foods. A nutrient-dense fruit, avocado is packed with heart-healthy fats and potassium. Spinach is the next in line. These leafy greens provide a potent dose of potassium along with magnesium, another mineral linked to blood pressure regulation. You can add spinach to salads or smoothies for a daily dose of potassium.
Bananas are also rich in potassium; however, the doctor has cautioned those with blood sugar issues to consume them in moderation. Mushrooms, beans, and lentils are also good for the diet. Along with potassium, they also provide fiber and other nutrients that support overall heart health.
In addition to the whole foods, Dr. Koeh also suggests adding celery juice and beetroot extract to manage blood pressure. Celery juice is rich in potassium and natural nitrates. Celery can help relax blood vessels. Beetroot extract, on the other hand, is known for its high nitrate content. It helps with the dilation of blood vessels and improves blood flow. Studies also support that beetroot juice lowers the clinical systolic blood pressure, with a significant effect up to 90 days of intervention.
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