High blood pressure is a dangerous health condition that increases the risks of strokes and heart disease in hypertensive individuals. A healthy diet not only reduces the likelihood of developing high blood pressure, it may also help lower blood pressure. Foods high in potassium have been proven to lessen the effects of sodium on blood pressure.
Step 1
Start your day with a glass of orange juice rather than coffee or tea. Orange juice is a satiated source of potassium. Caffeinated beverages, however, can cause temporary spikes in blood pressure.
Step 2
Top your breakfast pancakes, cereal or oatmeal with sliced bananas, a high-potassium fruit. Raisins are also a rich source of potassium and can be sprinkled onto cereal or eaten on toast. Aim to eat a total of four to five servings of fruit daily.
Step 3
Eat a side salad with both lunch and dinner. Arrange a bed of leafy greens or spinach in a bowl and top with high potassium vegetables such as tomatoes, mushrooms, lima beams and peas. Avoid high sodium ham and croutons as well as full-fat dressings, however. Plan to eat four to five servings of vegetables daily, avoiding canned versions, which are often high in salt.
Step 4
Enjoy a healthy dinner and a side of potatoes, which is a high potassium vegetable. When preparing homemade mashed potatoes, substitute whole milk and butter with skin milk and margarine. You may also wish to eat a baked potato, topped with low-fat cheese or plain, fat-free yogurt. Avoid bacon bits, sour cream and butter, however.
Step 5
Indulge in high-potassium sweet treats when the urge to snack arises. Cantaloupe, honeydew melon and dates are some smart choices.
