Sweet Potatoes and High Blood Pressure: Here's how this veggie can help you to reduce hypertension
High blood pressure is one of the common ailments that people suffer from across the world. As per WHO, around 1.13 billion people are suffering from high BP and the number is only rising. Read on to know how sweet potatoes can help to reduce hypertension.
High blood pressure is one of the common ailments that people suffer from across the world. As per WHO, around 1.13 billion people are suffering from high BP and the number is only rising. The health condition can be chronic and can lead to other issues such as heart diseases and kidney disorders among others. High BP aka hypertension can be prevented or reduced with the help of a healthy diet and lifestyle.
Speaking of the diet, two major changes in the same can bring drastic results. One of them is reducing the intake of salt and another one is increasing the intake of potassium-rich foods. For the unversed, Potassium helps to lower blood pressure by alleviating the negative effects of salt.
As per Blood Pressure UK, “Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body. And more the fluid, the higher your blood pressure. Your kidneys do this by filtering your blood and sucking out any extra fluid, which it then stores in your bladder as urine. This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder."
And in order to let your kidneys work smoothly, one has to increase the intake of potassium. And one food which is a powerhouse of potassium is the sweet potato. Speaking of Sweet Potatoes, they are nutrient-dense than the white potatoes.
Apart from being high in potassium, it is also rich in beta-carotene, manganese, vitamin C and vitamin B6. Besides aiding in reducing high BP, the vegetable also helps in reducing the levels of diabetes as the same has a low glycemic index or GI. Because of its high fiber and vitamin A content, it also aids in balancing high cholesterol, ulcers and other issues as well. One medium-sized sweet potato has around 541mg of potassium.
Apart from sweet potato, other foods which are rich in potassium are bananas, pulses, fish, chicken, nuts and seeds among others. As per several studies, a person needs around 3500 mg of potassium every day.
Other diet and lifestyle changes one should do:
Cut down on sugar and saturated fats
Along with potassium, also increase the intake of calcium.
Cut down alcohol and other caffeinated drinks.
Include physical activity.