The Popular Dried Fruit That Can Help Lower High Blood Pressure – Health Digest

Most Americans don’t get the recommended 3,400 milligrams of potassium a day for men and 2,600 for women. A small box of raisins provides 320 milligrams of potassium, which is just shy of 10% of the daily value for men and 12% for women. What’s more, you’ll only find 11.2 milligrams of sodium in your box of nature’s candy. The average American eats more sodium than the recommended 2,300 milligrams a day. Too much sodium draws water into your bloodstream, which puts pressure on your blood vessels. 

Potassium helps to keep your fluid levels in balance and pulls the excess sodium out of your body. Keeping a low ratio of sodium to potassium is important for controlling high blood pressure. A 2022 study in the European Heart Journal found that people who had more potassium in their diets had lower blood pressure and a reduced risk of cardiovascular disease, particularly among women.