I’ve never heard people who have been to a restaurant say, “It’s fresh and delicious,” but I’ve heard countless times, “It’s a bit salty but delicious.” High blood pressure is regarded as a disease that occurs naturally as people age.
An increase in sodium intake not only raises blood pressure, but also increases the incidence of gastric cancer, osteoporosis, and chronic kidney disease, so diet is important. If you can’t get into the habit of eating bland, try increasing your sodium excretion. Potassium helps to excrete sodium from the body and dilates blood vessels to prevent cardiovascular disease. Professor Tim Spector from the Netherlands confirmed in the study that eating potassium-rich foods might lower your cardiovascular risk. Eating potassium-rich foods can make up for a bit of a salty meal.
◆ Yogurt
Yogurt, the world’s top 10 long-lived food, contains 155mg of potassium per 100g to promote sodium excretion and abundant lactic acid bacteria to help bowel movements. In addition, it is rich in protein, calcium, and magnesium, which promotes bone and dental health. In order to reduce sugar intake, it is better to choose unsweetened products over sugared yogurt.
◆ Banana
One banana contains regarding 15% of your daily potassium requirement. In particular, it is good to eat as a snack before exercise, and potassium helps to increase exercise performance and carbohydrates help relieve hunger so that you can exercise for a longer period of time and at high intensity. It is also rich in vitamin B6, which promotes protein synthesis, and magnesium helps to calm the mind and reduce depression and anxiety.
◆ Potatoes and Sweet Potatoes
100 g of potatoes contain regarding 412 mg of potassium. It is also rich in dietary fiber, which aids in the excretion of stool, and vitamin C and manganese enhance immunity. The skin is richer in potassium than the flesh of the potato, so wash it thoroughly and cook it in a barrel before eating.
Potatoes, which are old-fashioned crops such as potatoes, also contain 430 mg of potassium per 100 g. Sweet potatoes are popular as a diet food because they are low in calories and rich in dietary fiber. In particular, the anthocyanin, which gives the purple color of sweet potatoes, promotes antioxidant action and prevents cell aging. Pantothenic acid helps to maintain blood pressure by reducing stress, and vitamin A improves eye function and boosts immunity.
◆ Spinach
A 2015 study published in Clinical Nutrition Research found that those who consumed spinach soup for a week reduced arterial stiffness and systolic blood pressure. Spinach is rich in potassium as well as thylakoids. It gives a feeling of satiety and is effective in lowering the level of fat in the blood. Chlorophyll prevents inflammation and helps to clear the blood by removing toxins.
◆ Beat
Beets are rich in folic acid and manganese, which not only reduces inflammation in the body, but also helps the body excrete sodium and harmful substances. A study from the University of Newcastle in the UK published in The Journal of Nutrition found that blood pressure in the group who consumed beet juice was reduced compared to before consumption. The mineral nitrate in beets dilates arteries and improves blood flow, thereby lowering blood pressure. In fact, nitrate is also used as a component of antihypertensive drugs. In particular, beets have the advantage of being low in calories and rich in dietary fiber, so you can consume them to your heart’s content.
By Kim Hye-won, staff reporter hentamin@kormedi.com
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