Want to lower your blood pressure? Try these foods.

How many times have we heard that if you have high blood pressure, you should eat less salt? But what if the solution isn't just about consuming less sodium? High blood pressure affects more than 30% of adults worldwide. It's the leading cause of coronary heart disease and stroke, and can also lead to other conditions such as chronic kidney disease, heart failure, irregular heartbeat, and dementia. Now, a team of researchers from the University of Waterloo has discovered that a better potassium-to-sodium ratio in the body can have a greater effect on blood pressure than reducing salt alone.

The research, published in the American Journal of Physiology, uncovered, through a sophisticated computer model, the mechanisms by which our bodies balance sodium, potassium, and fluids, as well as the reasons why men and women react differently to these essential nutrients.

“Our research suggests that adding more potassium-rich foods to the diet, such as bananas or broccoli, may have a greater positive impact on blood pressure than simply reducing sodium,” says co-author Anita Layton .

When we eat too many processed foods, potassium is often one of the nutrients lost in the process, and this disrupts the potassium-sodium balance, which can contribute to high blood pressure.

So not only does consuming more sodium raise blood pressure or potassium help lower it, but a balance between the two is the key to our diet (for the sake of better blood pressure control).

With an approach that combines rigor and admiration for the complexity of the human body, the model revealed surprising contrasts between men and women. Men are more prone to hypertension than their premenopausal counterparts, but at the same time, they exhibit a more vigorous response to dietary adjustments, such as increased potassium.

Where do these disparities come from? According to the study, multiple physiological factors come into play : hormonal variations, nuances in kidney function, and different electrolyte management strategies—especially sodium and potassium. For example, women's kidneys appear to filter and reabsorb less sodium, which contributes to maintaining lower blood pressure under identical dietary intakes.

Aside from bananas , which are a very accessible source of potassium and can be incorporated into desserts, breakfasts, or snacks, we can also add legumes (lentils, etc.), avocados, broccoli, sweet potatoes, green leafy vegetables, and certain types of fish that provide a lot of potassium, such as mackerel, herring, salmon, or trout. It would also be good to add borccoli to the list. These foods not only help balance sodium but also promote overall cardiovascular health.

How many times have we heard that if you have high blood pressure, you should eat less salt? But what if the solution isn't just about consuming less sodium? High blood pressure affects more than 30% of adults worldwide. It's the leading cause of coronary heart disease and stroke, and can also lead to other conditions such as chronic kidney disease, heart failure, irregular heartbeat, and dementia. Now, a team of researchers from the University of Waterloo has discovered that a better potassium-to-sodium ratio in the body can have a greater effect on blood pressure than reducing salt alone.