More Potassium Less Salt
Salt consumption needs to be reduced, while you increase your potassium intake, to lower blood pressure.
While consuming less salt lowers blood pressure risk, consuming more salt increases the risk of high blood pressure. Although the specific cause is unknown to experts, water retention and blood vessel inflammation may play a role.
Potassium reduces blood vessel stress and aids in the body’s process of eliminating salt.
Foods high in potassium include:
- milk
- yogurt
- lentils and kidney beans
- vegetables including potatoes, tomatoes, and spinach
- dried fruit such as apricots and prunes
However, kidney disease patients may experience negative effects from a high potassium diet, so consult your doctor before boosting your potassium intake.
Follow the nutrition labels to identify which foods to eat and which to avoid. According to the Food and Drug Administration [4] a sodium listing of 5% is considered while 20% and above is high.