Blood pressure lowering vegetable that has more potassium than bananas

Bananas are a fruit famously packed with potassium,. and in an early tour of the UK health-conscious Peter Andre famously collapsed from potassium overload after eating too many of them.

A potassium and fibre-rich diet will help keep your blood pressure down, experts have said. Results, published in the Journal of Human Hypertension this year, showed that people on the potassium-rich diet had lower blood-pressure and a 14 per cent reduced chance of heart disease by the end of the study.

Registered nutritionist Rhiannon Lambert, author of The Science of Nutrition said: “Potassium works wonders by helping the body to remove excess salt from the bloodstream. Food rather than supplements is the best way to get enough, and bananas are a good source.”

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Potassium rich food can include bananas, lentils, potatoes and avocados, dates, leafy greens and lentils However there is one vegetable which has more potassium than bananas - the sweet potato. It is a rich source of complex carbohydrates, fibre, vitamins A and C, as well as various minerals like potassium and magnesium, which confer a great number of health benefits that few are aware of.

A baked sweet potato with the skin still on contains 572 mg of potassium. For the most healthy option, a person should eat baked or microwaved sweet potatoes without added sugar. It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup.

Sweet potatoes are an excellent source of vitamins A, C, and several B vitamins. Vitamin A, in the form of beta-carotenes, is crucial for eye health, the immune system, and skin. Vitamin C acts as an antioxidant, helping protect cells from oxidative damage and promoting collagen production.

In addition to beta-carotene, it contains anthocyanins, especially present in purple-fleshed varieties. These antioxidants may help reduce the risk of chronic diseases by combating oxidative stress and inflammation in the body.

Although sweet potatoes are sweet, they have a moderate glycaemic index, meaning they release sugar in a more controlled way into the bloodstream, helping regulate glucose levels. Their soluble fibre content also contributes to this effect by promoting healthy digestion and a feeling of fullness. The insoluble fibre present in sweet potatoes improves intestinal health by facilitating bowel movements and contributing to the growth of beneficial bacteria in the colon which helps with inflammation.