Nine drinks that help lower blood pressure

Lowering blood pressure can be helped by eating foods rich in potassium, which counteracts the effects of sodium, which causes water retention. For some, it may be easier to incorporate potassium into your daily routine in the form of a drink. Fruit and vegetable juices, milk, and, surprisingly, coffee are all high in potassium.

Plum juice contains 707 mg of potassium per cup, which is 15 percent of the daily value, and may lower blood pressure and cholesterol levels.

• Carrot juice is a significant source of potassium with 689 mg per cup and contains vitamins A, C, and E, which support heart health.

• Pomegranate juice has 533 mg of potassium per cup and may lower both systolic and diastolic blood pressure and raise HDL cholesterol levels.

The recommended daily allowance of potassium for adults and children ages 4 and up is 4,700 milligrams. The American Heart Association recommends 3,500 to 5,000 milligrams per day. Web Health has selected nine potassium-rich drinks that can help maintain healthy blood pressure levels.

1. Plum Juice

Potassium: 707 mg per 1 cup, which is 15% of the daily value Plum juice is rich in potassium, but it also contains several other beneficial nutrients, including iron, magnesium, fiber, and antioxidants. Research shows that drinking plum juice regularly lowers blood pressure. It may also help lower blood cholesterol levels.

2. Carrot Juice

Potassium: 689 mg per 1 cup It also contains vitamins A, C, and E, which have antioxidant properties that support heart health. A 2024 study found that drinking juices rich in vitamins A and E can improve blood flow and lower cholesterol levels. A high intake of vitamin C in the diet may reduce the risk of heart disease.

3. Pomegranate Juice

Potassium: 533 mg per cup Pomegranate juice is a more acidic beverage with several health benefits. A 2023 study found that drinking 10 ounces of this juice daily can lower systolic blood pressure, the top number of your blood pressure. Drinking more than 10 ounces can also lower diastolic blood pressure (the bottom number).

4. Tomato Juice

Potassium: 527 mg per cup Drinking low-sodium (unsalted) tomato juice regularly can help lower blood pressure due to its nutritional content. Tomato juice is rich in potassium and lycopene. Lycopene is a plant pigment with powerful antioxidant properties.

5. Orange Juice

Potassium: 443 mg in 1 cup of fortified orange juice

6. Coconut Water

Potassium: 404 mg in 1 cup Coconut water is the clear liquid inside young (unripe) coconuts. It is rich in several nutrients, including potassium, calcium, and magnesium

7. Milk

Potassium: 390 mg in 1 cup Milk is a good source of potassium, calcium, and protein. It also contains substances that may improve sleep. Disturbed sleep is a risk factor for high blood pressure. Milk contains tryptophan, an amino acid that helps the body make more serotonin and melatonin.

8. Vegetable Juice

Potassium: 248 mg per cup Vegetable juice provides several vitamins and minerals, including potassium. Drinking green vegetable juice reduces inflammation in the body. This may reduce the risk of several chronic diseases, including heart disease and hypertension.

9. Coffee

Potassium: 124 mg per cup Coffee is also a good source of potassium and antioxidants. Many people drink it for its stimulant effects, but coffee may also support brain health

How to Increase Your Potassium Intake

Whole fruits and vegetables typically contain even more potassium than juices.

To increase your potassium intake, focus on the following foods: • Fruits: prunes, apricots, cantaloupe, kiwi, and guava

• Vegetables: spinach, potatoes, acorn squash, beet greens, chard, and water chestnuts (sold canned because fresh ones are harder to find outside of Asia)

• Dairy: yogurt, kefir, and milk • Animal proteins: bison, goat, catfish, clams, herring, and rainbow trout

Be careful when increasing your potassium intake if you have a history of kidney disease. Excessive potassium intake can strain your kidneys and impair their function, so it's a good idea to consult your doctor, Health.com warns.

                Thanks for reading ! Wishing you perfect health

                                                                                           Margaret

source: Czech web