The potassium content in dark-greens is one of two ways they can improve artery function within hours of consumption.
More than a thousand years ago, for the treatment of hypertension, an ancient Persian medical text advised life interventions, such as avoiding meat and tarts, and recommended eating spinach. A thousand years later, researchers discovered that a single banquet containing spinach could indeed reduce blood pressure, thanks to its nitrate content. All green leafy vegetables are packed with nitrate, which our mas can use to create nitric oxide that improves the opennes and operate of our routes. This may be why eating our light-greens may be one of the most powerful things we can do to reduce our chronic disease risk.
As you can see at 0:54 in my video Lowering Our Sodium-to-Potassium Ratio to Reduce Stroke Risk, just swapping from low-nitrate vegetables to high-nitrate veggies for a few weeks can lower blood pressure by about 4 targets, and the highest the blood pressure people started off with, the greater benefit they get. Four qualities might not sound like a great deal, but even a 2-point drop in blood pressure could prevent more than 10,000 lethal movements each year in the United States.
Potassium-rich foods may also act via a same mechanism. If we get even simply the minimum recommended daily uptake of potassium, we might prevent 150,000 movements each year. Why? Potassium appears to increase the release of nitric oxide. One week of ingesting two bananas and a large baked potato every day enormously improved arterial gathering. Even a single high-potassium snack, containing the equivalent of two to three bananas’ worth of potassium, can improve the gathering of our veins, whereas a high-sodium meal–that is, a banquet with the amount of salt most people eat–can impair arterial capacity within 30 times. While potassium increases nitric oxide freeing, sodium reduces nitric oxide handout. So, the health of our arteries may be determined by our sodium-to-potassium ratio.
As you can see at 2:30 in my video, after two bacon slices’ worth of sodium, our routes take a significant hit within 30 times. However, if you include three bananas’ worth of potassium, you can counteract the effects of the sodium. As I testify at 2:48 in my video, where reference is progressed, we were eating ten times more potassium than sodium. Now, the fraction is overruled, as we consume more sodium than potassium. These kinds of studies “provide additional evidence that increases in dietary potassium should be encouraged, ” but what does that aim? We should eat more beans, sweet potatoes, and leafy greens, the latter of which is like giving you a double whammy, as they are high in potassium and nitrates. The recommendation from a thousand years ago to eat spinach is pretty impressive, though bloodletting and abstaining from copulation were also helped, so we should probably take ancient wisdom with a grain of salt–but our banquets should be added-salt free.
Why might abstaining from sex not be the best idea for cardiovascular health? Because the opposite may actually be true. See my video Do Men Who Have More Sex Live Longer ?.
What else can we do about stroking risk? Check out 😛 TAGEND
Interested in learning more about the dangers of sodium? See 😛 TAGEND
High Blood Pressure May Be a Choice Sprinkling Doubt: Taking Sodium Skeptics with a Pinch of Salt The Evidence That Salt Raises Blood Pressure Sodium Skeptics Try to Shake up the Salt Debate Shaking the Salt Habit Sodium and Arterial Function: -ASalting Our Endothelium Big Salt: Getting to the Meat of the Matter
Sodium isn’t just bad for our routes. Check out How to Treat Asthma with a Low-Salt Diet and Sodium and Autoimmune Disease: Rubbing Salt in the Wound ?.
I further explore the wonders of nitrate-rich vegetables in 😛 TAGEND
Whole Beets vs. Juice for Improving Athletic Performance Oxygenating Blood with Nitrate-Rich Vegetables “Veg-Table” Dietary Nitrate Scoring Method Slowing Our Metabolism with Nitrate-Rich Vegetables Best Brain Foods: Commons and Beets Put to the Test
Sweet potatoes are an excellent high-potassium, low-sodium choice, but what’s the best way to prepare them? Check out The Best Way to Cook Sweet Potatoes.
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live shows 😛 TAGEND
2019: Evidence-Based Weight Loss 2016: How Not To Die: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers 2015: Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet 2014: From Table to Able: Combating Disabling Diseases with Food 2013: More Than an Apple a Day 2012: Uprooting the Leading Causes of Death
Read more: nutritionfacts.org