Top 10 Potassium Rich Foods Reduce Blood Pressure

Potassium Rich Foods Reduce Blood Pressure

There is some Potassium Rich Foods Reduce Blood Pressure. we can easily incorporate it into our diet to naturally reduce our blood pressure level. Potassium plays an important role in the human body because it helps transport nutrients, supports the nervous system, and, most importantly, helps maintain normal blood pressure levels.

Potassium lessens the effect of sodium in the body which causes relaxation of the blood vessel walls and helps regulate blood pressure levels within a healthy range. If you’re not consuming enough potassium in your diet, it can only make matters worse when it comes to the signs and symptoms that are associated with hypertension.

10 Potassium Rich Foods Reduce Blood Pressure

Avocados

Avocados are a known superfood all around the world, but many people don’t realize that they are loaded with potassium. In fact, an average-sized avocado contains around  975 milligrams, which gives you about 25% of your daily recommended potassium intake. Avocados are full of healthy fats and fibre among other properties that offer many different benefits for the human body. They contain properties known for reducing cholesterol levels which is good for the cardiovascular system as well. Avocados are incredibly versatile which means that you can easily incorporate the superfood into your diet. 

White Beans

White Beans is Potassium Rich Foods Reduce Blood Pressure. Some examples include 

  • Cannellini
  • Navy
  • Lima
  • Great northern beans

All of which have a similar nutritional breakdown and are excellent sources of potassium. Half a cup of white beans only has around 125 calories, but it contains around 400 milligrams of potassium. Beans also provide fibre protein and several other important vitamins which makes them a key part of a well-balanced diet. You could add white beans to soup, stew, or chilli for a hearty and potassium-rich meal in order to take advantage of their cardiovascular benefits.

Sweet Potatoes

All types of potatoes are packed with Potassium Rich Foods Reduce Blood Pressure, but sweet potatoes are an especially good option because they also contain lots of fibre and vitamins. An average size sweet potato has around  950 milligrams of potassium giving you more than a quarter of your daily requirement. Additionally, you’ll get more than 700% of your daily vitamin a requirement and 65% of your Vitamin C intake.

Scientists found that sweet potatoes have high levels of polyphenols which help reduce the risk of cardiovascular disease. There are plenty of ways to cook sweet potatoes. You can dice and roast them in the oven, boil and mash them, or even microwave them for a quick side dish.

Squash

Squash is a good source of vitamins, fibre and other nutrients. One cup of cooked butternut squash has almost 600 milligrams of potassium or 17% of your recommended daily value. Squash is a rich source of carotenoids which have been shown to be helpful in the prevention of cardiovascular and neurodegenerative diseases. 

Their high levels of potassium help support normal blood pressure levels as well. You can cook squash in many of the same ways that you cook sweet potatoes. Roasted boiled, or steamed, It is a healthy and filling side dish that goes especially well with warm winter meals. 

Bananas

Banana’s nutrients are probably the most famous source of potassium, and it’s true that they’re packed full of nutrients. One medium banana has around 422  milligrams of potassium which is just over 10% of your recommended daily intake. Scientists found that their properties may be helpful in moderating blood sugar levels and supporting a healthy heart. Thankfully bananas are a versatile fruit which makes them a good option for getting your potassium every day. 

Beets

Beets are known for providing several impressive health benefits, but they are often overlooked as a good source of potassium. One cup of boiled beets has around 500 milligrams of potassium and only 75 calories. They are also a good source of nitrates which are important for blood vessel functioning and blood pressure regulation. Therefore if you’re trying to increase your potassium intake in order to reduce your blood pressure, beets are one of the best foods to consider. you can add raw grated beets to a salad or as a garnish for soup.

Watermelon

Watermelon is a summertime favourite for so many people, but most don’t realize that it is a Potassium Rich Foods Reduce Blood Pressure. A cup of diced watermelon has about 5% of your daily potassium intake, And an average-sized wedge has about 9%. Watermelon is also rich in magnesium, fibre, and other essential vitamins which can benefit multiple systems within the body. You won’t get the majority of your daily potassium from watermelon but it is an easy and delicious way to take in a  little extra nutrition. 

Tomatoes

Tomatoes are packed with vitamins and nutrients, including lycopene which is an antioxidant known for its anti-inflammatory properties. Researchers believe that it can help protect the body from harmful free radicals that are linked to several chronic diseases. A medium-sized tomato has around 292  milligrams of potassium, so be sure to add plenty next time you’re making homemade soup or salad.

Spinach

This leafy green is an excellent source of nutrients such as alpha-lipoic acid, folate, and lutein. A cup of raw spinach is also packed with 167 milligrams of potassium and only has around 7 calories. Spinach is also rich in a property known as chlorophyll which helps increase blood flow throughout the body so that oxygen can flow more freely in red blood cells. It can be hard to eat enough raw spinach to get a substantial amount of potassium. Instead, you could try steaming it to reduce its density and make it easier to digest.

Apricots

Apricots are loaded with fibre, as well as, Vitamins A, C, and E. they are also a solid source of potassium. Their properties can serve as an electrolyte in the body that can maintain fluid balance and healthy blood pressure levels. If you opt for dried apricots as a  healthy snack be sure to look for a  brand without all of the added sugars and other unhealthy ingredients. The fruit itself is sweet enough on its own and the additional sugar will only cancel out the benefits that you are trying to obtain.

Millions of people around the world are looking to take advantage of the health benefits that can come from eating a diet full of Potassium Rich Foods Reduce Blood Pressure.

Does Anxiety Cause Heart Problems?

Anxiety Cause Heart Problems

When a person gets problems in life or work or at school, or while taking a big decision he/she often experiences an emotion. Anxiety is this normal human emotion. Sometimes a person who’s depressed and stressed is likely to have Anxiety Cause Heart Problems.

There are several kinds of anxiety disorders which are panic disorder, social anxiety disorder, phobias, and many more. People who have anxiety disorders tend to have their heart rate fluctuate. This causes high blood pressure, rhythm disturbance, and heart attack. Stress promotes inflammation. This damages the linings of the arteries and boosts the build-up of coronary plaque. 

A depressed person always has a lack of energy which makes him unable to have a healthy life and eat healthy foods. This results in the consumption of fast foods, smoking, alcohol, overeating and leads to cause heart-related problems. Long-term anxiety of stress increases the chances of sudden cardiac death. Stress and anxiety produce a high amount of cortisol in your body.

A high level of cortisol increases blood sugar, blood cholesterol, triglycerides, and blood pressure. Minor stress can also cause heart problems. Your heart will not get enough oxygen and you may come across serious heart issues. Treating anxiety will also help boost the health of your heart. 

Some Heart Problems Caused By Anxiety

Heart Attack

Takotsubo cardiomyopathy a kind of heart attack is another term for broken heart syndrome. In women, there are other causes for a heart attack. Some of them are smoking, consumption of alcohol, diabetes, inactivity, etc. During stressful situations, our body produces hormones like cortisol and adrenaline and help us to cope with the situation.

These hormones also increase heart rate which results in a heart attack. While having a heart attack you may feel chest pain, palpitations, fast heart rate, and shortness of breath. Heart attack falls under the category of Anxiety Cause Heart Problems. Greif from loved one’s death, bad news, intense fear causes anxiety and sometimes heart attack. Two important symptoms of heart attack are severe chest pain (angina) and problem in breathing.

Other than these you may also experience irregular heartbeats (arrhythmias) and low blood pressure. With these, you will also experience dizziness, fatigue, sweating, nausea, heartburn, or vomiting. A kind of therapy good for people who are prone to have a heart attack due to depression in cardiac rehabilitation. Sometimes therapies for anxiety disorder will also help. 

Rapid Heart Rate (tachycardia)

When a person starts having an anxiety attack his heart rate starts increasing at a rapid rate. A heart rate over 100 beats per minute is tachycardia. This mainly happens when you experience any kind of anxiety attack or serious mental health problems. Other than sudden stress and fight there are also some other causes of tachycardia or rapid heart rate. Which are drinking an excessive amount of alcohol, smoking, using stimulants, doing drugs and cocaine, heavy exercise, imbalance of electrolytes, etc.

There are different types of tachycardia.

  • Atrial fibrillation.
  • Atrial flutter.
  • Supraventricular tachycardia (SVT).
  • Ventricular tachycardia.
  • Ventricular fibrillation.

While experiencing tachycardia you may come along with few symptoms. Some of the symptoms are light-headedness, shortness of breath, fast pulse rate, chest pain, and heart palpitation. Sometimes person having a tachycardia may also faint without any former warning. Avoiding unnecessary stress and anxiety will help you in coping up with these heart diseases. Following a plan to keep your anxiety away and taking prescribed medicine will help you. Try to calm down your anxious heart through various therapies, meditation, and counseling.

High Blood Pressure

Stressful situations tend to increase your blood pressure very rapidly and cause long-term high blood pressure. While you are in a stressful situation, your body produces hormones that instantly increase your blood pressure level. These hormones also cause your heart to beat faster and narrows down your blood vessels. Anxiety itself doesn’t cause high blood pressure.

While you are going through stress you urge for smoking and drink. Along with these you also start eating unhealthy foods. Other than increasing your blood pressure stress also causes problems like depression, headaches, heart palpitations, body aches, diarrhea, and insomnia. If you leave your blood pressure problem untreated it may cause another harmful cardiac disease like a heart attack or stroke. There are various ways to keep your blood pressure at a normal level and reduce stress.

The only way to keep your blood pressure low is by reducing stress. To reduce stress, you need to follow some easy steps like working out regularly, reducing consumption of caffeine, laugh more often, talk to people you love, and many more. Also, stress cannot be the only problem for high blood pressure. Other problems like heavy consumption of alcohol, smoking, etc. cause high blood pressure. 

Heart Palpitations

Anxiety causes mental and physical reactions in stressful situations, including palpitations. When a person feels anxious, it activates a fight or flight response, which increases their heart rate. During an anxiety attack, a person’s heart feels like it’s running or beating. It also increases the blood flow which provides you a ton of energy for fighting or running from the danger.

Heart palpitation also occurs due to increased heart rate. Your heart will feel racing, pounding, and fluttering while having a heart palpitation. Some of the symptoms are sweating, rapid breathing, gastrointestinal problems, feeling tired, trembling, and muscle tension. Some of the causes of palpation are too much consumption of alcohol and caffeine, intake of chocolate, taking random medications such as diet pills, having medical conditions like thyroid and low blood sugar, taking herbal and nutritional supplements, abnormal electrolytes levels, etc.

Some of the ways to diagnose heart palpation are electrocardiogram, Holter monitoring, chest X-ray, and event recording. Also, doing yoga, meditation, deep breathing exercise, tai chi, aromatherapy, and other relaxation exercises will help in coping up with Anxiety Cause Heart Problems like heart palpitation. Also lowering down the consumption of beverages like alcohol, caffeine, and drugs and nicotine will help with this heart problem.

Conclusion:

Managing stress can become very much hard but you also have to take care of Anxiety Cause Heart Problems. Take a deep and slow breath every minute to keep your body relax. Simplify your schedule and don’t put words that are very much hard for you to execute. Workout every day. Exercise can boost your mental health as well as your heart health. Consult your doctor before starting a new exercise routine if you have the problem of high blood pressure. Also, try relaxing exercises like yoga, meditation, etc. Do not compromise your sleep and take a break if you feel congested. Follow some of these tips and you can treat your stress and anxiety. 

FAQ

How do I know If I have a heart problem or anxiety?

Anxiety and heart problems have very similar symptoms. There is a very fine line of difference between anxiety and heart problems. Both cause chest pain. Chest pain of anxiety is very particular to a place and sharper. Whereas chest pain due to heart problems is very dull and radiates more. Anxiety attack takes place to form any mental disorder but a physical cause. Moreover, unlike a heart attack, an anxiety attack causes vomiting. Heart attack pain occurs in the back or shoulder. Whereas anxiety pain doesn’t occur. People who never had any issues with their heart or any kind of anxiety problem have a chance of getting a heart or anxiety attack. 

What is cardiac anxiety?

Cardiophobia is another name for cardiac anxiety. Some of the symptoms of cardiophobia are chest pain, heart palpitation and some other somatic sensation, shortness of breath, stomach discomfort, dizziness, and many more. This kind of anxiety occurs when you have a fear of having a heart attack or dying. Relaxation exercise, meditation helps to treat cardiophobia. All you need is to calm your heart in a hard situation and stay relaxed. 

What can a heart patient take for anxiety?

In people with heart disease, depression can more often lead to heart attack, stroke, and chest pain than smoking, high blood pressure, or even diabetes. SSRIs such as Celexa, Prozac, and Zoloft are thought to improve mood by preventing nerve cells from reabsorbing serotonin, thereby increasing the number of neurotransmitters in the brain.