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How Potatoes Help People with High Blood Pressure

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For years, potatoes were wrongly labeled as “unhealthy” because of how they’re often prepared — deep-fried or drenched in butter. But when cooked the right way, potatoes can actually be a heart-friendly food, especially for people with high blood pressure. Rich in potassium, fiber, and antioxidants, these humble tubers can play a vital role in naturally balancing your blood pressure levels.

Potatoes Are a Potassium Powerhouse

One of the biggest reasons potatoes benefit people with hypertension is their high potassium content. A medium-sized baked potato with skin contains about 926 mg of potassium, which is roughly 20% of your daily requirement — even more than what you’d get from a banana.

Potassium helps the body balance sodium levels by promoting fluid regulation and easing tension in blood vessel walls. When sodium intake is high (as it often is in most diets), potassium steps in to counteract its effects, helping to lower blood pressure and protect the heart.

What the Science Says

A 2021 study involving 30 adults who were either at risk for or already had high blood pressure found something interesting. Participants followed four different diets over 17 days, one of which included 1,000 mg of potassium from potatoes — baked, boiled, or pan-heated. The results showed that the potato-rich diet helped reduce systolic blood pressure (SBP) when combined with a healthy overall diet providing around 3,300 mg of potassium daily.

This suggests that including potatoes as part of a balanced, nutrient-dense diet may be more effective for blood pressure management than previously thought.

How to Eat Potatoes the Healthy Way

Not all potato dishes are created equal. The key is how you cook them:

  • Choose boiled, baked, or steamed potatoes instead of fried ones.
  • Keep the skin on — it contains most of the fiber and nutrients.
  • Skip the excess salt, butter, or heavy cream toppings.
  • Add herbs like garlic, parsley, or rosemary for flavor and extra heart health benefits.

Potatoes are more than just comfort food — they’re a nutrient-packed ally for people managing high blood pressure. When prepared the right way and eaten in moderation, they can help maintain healthy potassium levels and support a strong heart. 

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