A delicious 55p fruit could help reduce blood pressure levels, even for those who eat a lot of salt. Research suggests that foods packed with potassium play a crucial role in lowering blood pressure.

A surprisingly affordable fruit, priced at just 55p, may hold the key to lowering blood pressure, even for those who consume a high-salt diet. Recent studies highlight the importance of potassium-rich foods in managing blood pressure levels effectively.

High blood pressure, or hypertension, arises when the force of blood against the walls of arteries stays elevated over time. This condition can place undue stress on the heart and blood vessels, potentially leading to severe long-term health issues.

Hypertension is a major contributor to heart attacks, strokes, and a host of other critical health concerns. Adjusting dietary habits is a proven strategy for managing and reducing high blood pressure.

It’s widely acknowledged that consuming excessive amounts of salty foods can elevate blood pressure. This is mainly because sodium causes the body to retain water, thereby increasing blood volume and exerting more pressure on blood vessels.

Potassium has long been recognised as a mineral that can counteract this effect, as it helps remove sodium from the body and relaxes blood vessel walls. Recent research has demonstrated that this benefit occurs even when salt consumption remains high.

The study, published in the American Journal of Physiology-Renal Physiology, revealed that boosting potassium intake substantially lowered blood pressure, despite sodium levels remaining elevated. Researchers observed reductions of up to 14 mmHg in men and 10 mmHg in women.

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These decreases are comparable to those achieved through blood pressure medication. According to Study Finds, this indicates that consuming plenty of potassium-rich foods could partially counterbalance the negative effects of salty items like pizza or chips.

Whilst bananas are widely recognised as a potassium-rich food, another fruit actually delivers a more powerful dose of this essential mineral. A 100-gram serving of dried apricots provides an impressive 1,162mg of potassium.

By contrast, the same amount of banana contains just 358mg of potassium. Other foods high in potassium include almonds (705mg per 100g), spinach (558mg per 100g) and potatoes (421mg per 100g).

For the research, scientists developed sex-specific computer models to simulate how sodium, potassium and fluid balance influence blood pressure across the body. The models took into account recognised biological differences between males and females, such as kidney function, hormone levels, nervous system activity and blood vessel responses.

Researchers then conducted simulations using different combinations of sodium intake, potassium intake and various forms of hypertension to observe how these elements impact blood pressure differently in men compared to women.

The simulations demonstrated that when potassium intake was doubled, blood pressure dropped substantially – by as much as 14 mmHg in males and 10 mmHg in females with particular types of hypertension.

Increased potassium consumption was found to offset the blood pressure-raising impact of high sodium intake. At the time of publication, a 40g packet of apricots is available from Sainsbury’s for £1.10, equivalent to 55p per 20g serving.

If you have concerns about your blood pressure, you should consult your GP.