High blood pressure, or hypertension, increases your risk for heart disease, kidney disease and stroke. You may be able to lower your blood pressure by making healthy modifications to your diet, and sweet potatoes and spinach are two nutrient-dense foods to include. A nutritionist can help you develop a balanced diet to support a healthy blood pressure.
Sodium
Sweet potatoes have 65 mg of sodium in each large potato, and a cup of raw spinach leaves has 24 mg sodium. Reducing your sodium intake can lower your blood pressure, and individuals with high blood pressure should have no more than 1,500 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. To limit your sodium intake, choose fresh or low-sodium canned sweet potatoes or spinach, and do not add salt during cooking or at the table.
Potassium
A large, baked sweet potato provides 855 mg of potassium, and a cup of raw spinach has 167 mg. Potassium is an electrolyte that helps lower your blood pressure because it balances out sodium, and most Americans should increase their intake, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The daily value for potassium is 4,700 mg, and other good sources of potassium to lower your blood pressure are other vegetables, fruit, beans, fish and dairy products.
Other Nutrients
Spinach and sweet potatoes provide a small amount of calcium, which is essential for a healthy blood pressure, but better sources are dairy products and fatty fish. Another mineral in sweet potatoes and spinach is magnesium, which may lower your blood pressure. Magnesium is also found in high quantities in nuts, beans and whole grains, according to the Linus Pauling Institute Micronutrient Information Center. Sweet potatoes and spinach both provide vitamin C, which may lower blood pressure in individuals with hypertension.
Considerations
Sweet potatoes are high in calories, with 162 in a large, baked sweet potato, so limit your portions to avoid gaining weight. Obesity increases your risk for high blood pressure. Sweet potatoes and spinach do not provide all of the nutrients you need in a diet to lower blood pressure, such as monounsaturated fatty acids from olive oil and avocados. Also keep in mind that improving your diet may not be enough to achieve a healthy blood pressure, and your doctor may have further advice.
