Another Reason to Eat More Vegetables and Fruit: Potassium

Help lower blood pressure by eating more potassium

High blood pressure is a major factor in heart disease, especially stroke. Most of us know that decreasing salt (or sodium) helps lower blood pressure. BUT, did you know that getting more potassium in your diet helps lower your blood pressure, regardless of how much salt you are eating? This is important for most people who are struggling with being overweight, or who have diabetes. Both overweight and diabetes have been shown to increase heart disease and risk for stroke and well as kidney failure.

High potassium foods–vegetables and fruits

How do I get more potassium? EAT MORE VEGETABLES AND FRUIT!! All vegetables and fruits contain potassium. Some have more potassium than others. Eating more vegetables and fruits also gives you many of vitamins and minerals that you need to be healthy. People who eat more vegetables and fruits  tend to live longer and be healthier than those who eat very few. Aim for at least 5 servings of vegetables and 2 servings of fruit every day. One serving of vegetables is 1/2 cup cooked or 1 cup raw. One serving of fruit is 1 small piece or 1 cup berries or cut up fruit.

Check out this website for more info on this topic:  http://www.foodnavigator.com/Science/Fruit-and-veg-can-lower-blood-pressure-according-to-reviewers

Here are just a few links to recipes with vegetables and fruits on this site: https://loribrizee.com/2017/01/fill-up-with-less-calories-with-soup/ ; https://loribrizee.com/2017/03/butternut-squash-soup-recipe/; https://loribrizee.com/2016/10/1026/; https://loribrizee.com/2014/09/better-breakfast-baked-egg-cups/; https://loribrizee.com/2013/12/moroccan-stew-sweet-potatoes-peanut-sauce/; https://loribrizee.com/2013/11/hearty-salad-to-keep-you-satisfied-for-hours/; https://loribrizee.com/2011/12/kale-a-hearty-green-that-works-in-many-recipes/

Here is a list of many vegetables and fruits, and the potassium content of one serving. You are aiming for at least 4700 mg potassium per day. You also get potassium from milk, nuts and seeds, meats and even coffee!  And you thought that you had to eat bananas to get potassium!