Sodium, sometimes known as salt, can be found in a wide variety of cuisines. It’s used to add taste to our food and is also beneficial to our bodies. Sodium plays an important role in a variety of physiologic processes, including muscle contraction and relaxation, nerve impulse conduction, and the kidneys’ regulation of fluid balance to prevent dehydration.
Although sodium plays a crucial role in why salt is so necessary to the body, too much of it can have the opposite impact. WebMD reports that eating foods high in salt causes the blood vessels to expand
Enhanced blood flow is associated with a higher risk of plaque development because of pressure on the vessel walls. Having plaque in your arteries makes your heart work harder to pump blood, which can raise your blood pressure and perhaps lead to water retention and extra pounds. Consequentially, the kidneys, aorta, and cardiovascular system are all negatively impacted by taking in too much salt.
What follows demonstrates why cutting down on salt is a sensible way to avoid health issues associated with high sodium intake. A change in diet, especially one that involves eating less fast food and other processed foods, can be helpful in this area.
Increasing your consumption of potassium-rich foods is another extremely effective method to reduce your salt intake because these foods help the body flush away excess sodium. According to Livestrong, having a lower blood pressure decreases the likelihood of cardiovascular disease.
So, which foods are high in potassium and can be used to dilute salt and thereby reduce blood pressure? Five (5) such foods will be examined in greater detail below:
According to Healthline, a medium banana has a potassium to sodium ratio of 422:1. Bananas are commonly recommended to flush out excess sodium because of their high potassium content, which aids in the management of intracellular fluid levels by transferring sodium from inside the cells to the outside cells and vice versa.
2 Black beans
A healthy diet that includes black beans can aid in maintaining normal sodium levels in the body due to the high potassium content of this food. The potassium to sodium ratio in a half cup of cooked black beans is around 305 milligrams to 1 milligram, or 305:1. According to some research, regular consumption of black beans can mitigate some of the salt sensitivity that could otherwise lead to a rise in blood pressure.
Not only is vitamin C abundant in oranges, but so are a plethora of other beneficial nutrients. Potassium is one such nutrient. A medium orange is a good source of both potassium and sodium, with an estimated 232 milligrams of potassium and 1 milligram of sodium. That’s why it’s good for flushing out extra sodium and why eating it consistently is linked to decrease blood pressure.
In the fourth place, peanuts
When comparing the high potassium level of various foods, peanuts regularly rank as one of the top selections. It has been estimated that there are 280 milligrams of potassium and 3 milligrams of sodium in a serving of dry roasted peanuts, for a ratio of 93:1. This is why a diet rich in peanuts is associated with a reduced incidence of hypertension and cardiovascular-related mortality.