Lower blood pressure with the vegetable that has more potassium than bananas
by Ben Hurst, Maria Ortega · ChronicleLiveBananas are famously rich in potassium and experts suggest that a diet high in potassium and fibre can help maintain low blood pressure.
A study published in the Journal of Human Hypertension this year revealed that individuals following a potassium-rich diet experienced lower blood pressure and a 14% decrease in heart disease risk by the end of the research. Registered nutritionist Rhiannon Lambert, author of The Science of Nutrition, stated: "Potassium works wonders by helping the body to remove excess salt from the bloodstream. Food rather than supplements is the best way to get enough, and bananas are a good source."
Foods rich in potassium include bananas, lentils, potatoes, avocados, dates, leafy greens and sweet potatoes - which surprisingly contain more potassium than bananas.
Sweet potatoes are a bountiful source of complex carbohydrates, fibre, vitamins A and C, as well as various minerals like potassium and magnesium, offering numerous health benefits. A baked sweet potato with its skin contains 572 mg of potassium.
For the healthiest option, one should consume baked or microwaved sweet potatoes without added sugar, and avoid canned sweet potatoes packaged in syrup, reports Surrey Live.
Sweet potatoes are a powerhouse of nutrients, packed with vitamins A, C, and several B vitamins. Vitamin A, in the form of beta-carotenes, plays a vital role in maintaining eye health, boosting the immune system, and promoting healthy skin.
Vitamin C, acting as an antioxidant, helps shield cells from oxidative damage and aids in collagen production. Alongside beta-carotene, sweet potatoes also boast anthocyanins, particularly in purple-fleshed varieties.
These antioxidants can help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases. Despite their sweetness, sweet potatoes have a moderate glycaemic index, meaning they release sugar into the bloodstream at a steady pace, helping to keep glucose levels stable.
Their soluble fibre content further contributes to this effect by supporting healthy digestion and creating a sense of fullness. The insoluble fibre found in sweet potatoes enhances intestinal health by aiding bowel movements and fostering the growth of beneficial bacteria in the colon, which can help manage inflammation.
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