People living with or at risk of high blood pressure might want to consider eating a specific dried fruit as an everyday snack. This tasty orange fruit is packed with potassium, something that is needed in the fight against hypertension.
It is thought around a third of all adults in the UK are living with high blood pressure, an often silent condition. It means that the heart has to work harder to pump blood around the body.
This puts extra strain on the heart as well as other organs and the blood vessels and can cause damage. As a result it is a factor in many serious health conditions and illnesses, including heart disease, kidney disease, strokes, heart failure and heart attacks.
One of the main causes of high blood pressure is diet. Foods high in salt are among the worst offenders for this.
Salt increases blood pressure because the sodium causes the body to hold on to water. Experts at the British Heart Foundation (BHF) explain: “If we eat too much sodium, water is pulled back into our bloodstream.
“The more water in our blood vessels, the higher our blood pressure gets.” Therefore, cutting back on the amount of salt you consume is one way to help lower your blood pressure.
However, there is also a way to minimise the effects of salt on the body – including by eating foods rich in potassium. This mineral is found in certain foods and can alleviate some of the problems caused by excessive sodium intake.
The American Heart Association (AHA) says: “Foods that are rich in potassium are important in managing high blood pressure, also known as hypertension, because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine.
“Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.” Bananas are often referred to as a good source of potassium.
In 100 grams of banana you get 330mg of potassium. But there is another type of fruit that contains even more potassium.
Dried apricots contain around 1,162mg (or 1.1g) per 100g, making them far richer in potassium than bananas – and you can grab a bag anywhere, with Tesco selling 500g for £4, or 25p for each of the 16 servings inside. Holland & Barrett comments: “Since dried apricots contain potassium, they may be able to reduce blood pressure levels.
“Studies have shown that potassium could reduce high blood pressure in patients with hypertension (high blood pressure).” Dried apricots have also been linked to improved heart health, eye health, immune system and a lowered risk for diabetes.
Other potassium-rich foods include:
- Beans and legumes
- Watermelon
- Butternut squash
- Beetroot
- Spinach
- Avocados
- Sweet potatoes and potatoes
- Swiss chard
- Tomato paste
- Coconut water
To lower your blood pressure, the NHS recommends you:
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Lose weight if you’re overweight
- Have a healthy, balanced diet
- Do not smoke
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
If you are concerned about your blood pressure you should speak to your GP.