Research has shown that increasing the intake of foods high in potassium, such as bananas, is more effective in lowering blood pressure than limiting salt intake.

 

The research team at the George International Health Institute (GIGH) of Imperial College London (ICL) in the UK conducted an analysis based on data from a study published in 2021, which examined the relationship between salt substitutes and stroke in China over five years involving 20,995 participants. The team analyzed data in which half of the study participants used regular salt for cooking and other purposes, while the other half used salt with one-quarter replaced by potassium chloride, and recorded the resulting blood pressure fluctuations.

The research results showed that participants in the group using salt with a high potassium content experienced a decrease in blood pressure and a reduced risk of stroke and heart disease. In particular, during the five-year study period, 3,000 participants experienced strokes, but among those who consumed potassium-rich salt, the likelihood of having a stroke was 14% lower.

The research team explained that approximately 80% of the blood pressure reduction was due to increased potassium intake rather than reduced salt intake, and that increasing daily potassium intake by 1 gram results in a decrease of about 2 mmHg in systolic blood pressure.

 

Therefore, the research team stated that the simplest way to manage high blood pressure could be to consume an additional 1 gram of potassium daily, such as two medium-sized bananas, one cup of spinach, or a large sweet potato.

 

Potassium is found abundantly in foods such as green leafy vegetables, legumes, nuts, and bananas. However, caution is needed because in rare cases, such as in people with impaired kidney function, excessive intake can lead to hyperkalemia.

 

Dr. Paul Hwang of GIGH, the lead author of the study, stated, "Both excessive sodium chloride intake and potassium deficiency are associated with increased risks of hypertension, stroke, heart disease, and premature death," adding, "Using salt substitutes containing potassium chloride can immediately reduce these risks."

 

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Bananas seem to ripen quickly.

If you go shopping, I freeze immediately.

Just add blueberries and milk.

It's very sweet and tasty even without any additives.