Studies have suggested that this fruit could help lower blood pressure due to its potassium content (Image: Getty)
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.
High blood pressure occurs when the force of blood pushing against artery walls remains consistently elevated. This places additional strain on the heart and blood vessels, potentially causing long-term damage.
It’s also a significant risk factor for heart attacks, strokes and other serious health conditions. Modifying your diet is one effective method for reducing blood pressure.
It’s well established that salt-heavy foods can elevate blood pressure.
This happens because sodium causes the body to retain water, which increases blood volume and places greater pressure on blood vessels.
A serving of 100 grams of dried apricots contains 1,162mg of potassium (Image: Getty)
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.
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).
Read more: Urgent warning over blood pressure drug and painkiller shortages
Read more: Blood pressure levels could be ‘significantly’ lowered by red fruit juice
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.
This story originally appeared on Express.co.uk
