10 steps to lower your blood pressure
For healthy blood pressure, it’s important to maintain the right balance of minerals. This means less sodium, more calcium and magnesium and importantly, more potassium. Potassium blunts the effect of sodium on blood pressure.
Results from the Third National Health and Nutrition Examination Survey in 2001 found that a diet containing 8.5 daily serves of fruits and vegetables (providing 4100mg of potassium), lowered blood pressure by 7.2mmHg systolic and 2.8mmHg diastolic in people diagnosed with high blood pressure, compared to a diet providing only 3.5 serves of fruits and vegetables (1700mg of potassium). It’s normally recommended that we eat at least two serves of fruit and five serves of vegies a day, but you can boost your daily potassium intake by increasing this to four to five servings of fruit, and four to five servings of vegetables.