Potatoes generally get a bad rap. They’re a rich source of carbohydrates, and they come packaged as tasty foods like potato chips and mashed potatoes, so we eat a lot of them. This can easily lead to weight gain and other health concerns.
However, in terms of blood pressure, the potato studies have been interesting, to say the least. One group of researchers found a negative correlation between blood pressure and potato consumption, while another group found the opposite. For example, Observational study from 2016A study published in the British Medical Journal looking at three large longitudinal cohort studies found that women with higher long-term intakes of baked, boiled, and mashed potatoes were at higher risk of hypertension. The study also uncovered a somewhat unexpected effect: while increased consumption of French fries was associated with risk of hypertension in all three cohorts, the same was not seen for increased consumption of potato chips. (This may have something to do with the smaller portion sizes of potato chips.)
be 2024 Survey According to a paper published in Human Nutrition and Metabolism, type 2 diabetic and non-diabetic patients who consumed the DASH diet or dietary intervention to prevent hypertension and non-fried and fried potatoes for six weeks showed a positive trend in blood pressure and waist circumference. Before we discuss whether potatoes cause hypertension, Foods that are good for high blood pressure and foods to avoidSo let’s see what the science has to say about its positive effects.
Potatoes contain potassium that helps lower blood pressure
Experts and scientists the study Potassium has been noted to serve as an antioxidant. High blood pressurePotatoes are packed with potassium. They’re also high in vitamin C, fiber (from the skin), calcium, magnesium, vitamin B6, niacin, and folate. When it comes to high blood pressure, “potassium works in two different ways: it helps flush excess sodium from your body, and it helps relax blood vessel walls to increase blood flow,” explains registered dietitian Sarah Pulgrato (via ). eat wellExcessive salt intake causes the body to retain fluid, and excess sodium causes the amount of fluid in the blood vessels to increase, which contributes to high blood pressure.
Increasing dietary calcium, magnesium, and vitamin C has also been linked to lowering blood pressure. 2013 Survey Published in the Annals of Medicine, the study suggests that other nutrients in potatoes (niacin, folate, and vitamin B6) may also help lower blood pressure. Now, on to the most important question of the day:
Potatoes: Good or Bad for Blood Pressure?
A 2016 study in the British Medical Journal noted that part of the cause of high blood pressure may be due to the high glycemic load of potatoes. Although potatoes are technically considered a complex carbohydrate, they contain a lot of starch, which is easily absorbed by the body and can cause a spike in blood sugar levels. Increased blood sugar levels have also been linked to heart disease and high blood pressure. Research has shown that dysfunction of the lining of blood vessels, oxidative stress, and inflammation are all thought to be unintended effects of postprandial hyperglycemia (high blood sugar levels), which may contribute to high blood pressure.
In addition, weight gain is Eating too many potatoesand may even be linked to high blood pressure, the study suggests. But the study has limitations: the information on potato consumption and blood pressure measurements was self-reported, and it’s unclear whether the way potatoes were consumed (with salt or added fats like butter) had anything to do with the study’s findings. But we return to expert advice on potato consumption:
Eating potatoes in moderation and in the right way, as part of a balanced diet, can help with high blood pressure and heart health. Instead of baking or mashing potatoes in butter, deep-frying, or salting them, opt for healthier alternatives like baking, grilling, or steaming them in their skins or seasoning them with healthy herbs and spices, says Emily Johnston, research assistant professor at the New York University Grossman School of Medicine. American Heart AssociationExperts recommend eating one medium-sized potato per day.
