Go bananas
An apple a day may keep the doctor away, but a banana a day may keep HBP at bay. “We know that potassium lessens the harmful effects of sodium,” says Greene. “The more potassium you take in, the more sodium you excrete through urine.” That’s not all this super important mineral does to help lower blood pressure either.
“Potassium eases tension in your blood vessel walls, which helps reduce blood pressure,” she says. A medium banana has about 420 mg of potassium and is easy to include in your breakfast or as a mid-afternoon snack.
The recommended potassium intake for an average adult is 4,700 milligrams (mg) per day, according to the American Heart Association. Sweet potatoes, chicken, broccoli, peas, Lima beans, tomatoes, potatoes and citrus fruits are excellent sources of potassium, Greene says.
