According to the National Institutes of Health (NIH), potassium plays a vital role in muscle contraction, blood vessel dilation, and maintaining heart and kidney health, as well as supporting cellular function. Potassium also helps lower blood pressure by assisting the body in excreting excess sodium through urine. Men require approximately 3,400 mg of potassium daily, while women need around 2,600 mg. Several potassium-rich foods can contribute to stabilizing high blood pressure.

Edamame, rich in protein and fiber, is a healthy snack for those with high blood pressure. One cup of edamame contains 885.8 mg of potassium, meeting 19% of the recommended daily value (DV). It's also a good source of folate, manganese, copper, thiamin, and vitamin K.

One medium potato contains 925.6 mg of potassium, providing 20% of the DV. Potatoes also offer magnesium, vitamins C and B6, iron, protein, and fiber. The skin contains a significant portion of the nutrients, including about half the fiber. Wash potatoes thoroughly and leave the skin on whenever possible. Avoid deep-frying for healthier preparation.

Spinach is another excellent source of potassium for individuals with high blood pressure. One cup of spinach provides 838.8 mg of potassium, fulfilling 18% of the DV. Spinach is also rich in folate, magnesium, and vitamins A, C, and E, all essential for a healthy immune system to combat infections. Roasting spinach instead of steaming can create a more flavorful side dish.

Avocados are nutritious and packed with healthy monounsaturated fats, folate, and vitamins C, E, and K. One medium avocado contains approximately 974.9 mg of potassium, supplying 21% of the DV. Beyond avocado toast and guacamole, try adding avocado to smoothies or salads for enhanced flavor and nutritional value.

A 170 g serving of salmon provides 1067.6 mg of potassium, equivalent to 23% of the DV. The abundant omega-3 fatty acids in salmon also help reduce inflammation and promote heart health. Incorporating salmon into your diet at least twice a week is beneficial for people with high blood pressure.

Bao Bao (According to Everyday Health)

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