6. Potassium: The Blood Pressure Balancer
Why It Matters After 60: Maintaining healthy blood pressure is one of the most important things you can do for your heart and brain. Potassium plays a key role by helping to lessen the effects of sodium. It encourages the kidneys to excrete excess sodium and helps relax blood vessel walls, both of which contribute to lower blood pressure. It’s also essential for proper nerve and muscle function.
The Top Food Sources: Many fruits and vegetables are rich in potassium. Think beyond just bananas! Potatoes (with the skin), sweet potatoes, spinach, broccoli, avocados, tomatoes, oranges, and beans are all excellent sources.
Signs You’re Not Getting Enough / Benefits of Getting More: A diet low in potassium, especially when combined with a high-sodium diet, can contribute to high blood pressure. Other signs of low levels can include muscle weakness, cramps, and fatigue. By focusing on potassium-rich foods, you actively support a healthier heart, smoother muscle contractions, and a well-functioning nervous system.
How to Easily Add This to Your Life: A baked potato makes a wonderful, potassium-rich side for dinner. Add a handful of spinach to your morning smoothie or eggs. Slice an avocado onto your toast or salad. A glass of orange juice or a banana makes for a simple, potassium-packed snack.
What to Consider: It’s best to get potassium from food. Supplements should only be taken under a doctor’s supervision, as they can be dangerous for people with kidney problems or for those taking certain medications like ACE inhibitors or angiotensin receptor blockers.
