Yes, potassium plays a role in maintaining a healthy blood pressure (in the range of 120/80 ml mercury) by counteracting the effect of sodium in case of high blood pressure. Evidence suggests that eating potassium-rich sources is important for maintaining a healthy blood pressure, provided that one follows the recommendation prior to taking blood pressure lowering medications. The recommended potassium intake for healthy blood pressure should not be less than 4700 mg according to the National Academy of Science in the U.S. This is considered double the amount needed on a daily basis, especially if one tends to eat meals lacking...
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Yes, potassium plays a role in maintaining a healthy blood pressure (in the range of 120/80 ml mercury) by counteracting the effect of sodium in case of high blood pressure. Evidence suggests that eating potassium-rich sources is important for maintaining a healthy blood pressure, provided that one follows the recommendation prior to taking blood pressure lowering medications.

The recommended potassium intake for healthy blood pressure should not be less than 4700 mg according to the National Academy of Science in the U.S. This is considered double the amount needed on a daily basis, especially if one tends to eat meals lacking both fruits and vegetables.

 
Potassium rich sources include: fresh and dried apricots, artichoke, avocadoes, banana, beetroot, nectarines, okra, orange and orange juice, potato and sweet potato, dried plums, dried figs, spinach, tomato, vegetable juice and yoghurt. For example, a cup of spinach contains about 830 mg potassium and a medium potato contains 800 mg. A cup of yoghurt contains 490 mg, a banana has 450 mg and one tomato has 400 mg.

Beans are a staple in the Jordanian diet. Chickpeas are used to make hummus and are often mixed with rice to make a Jordanian local dish called Idreh (rice with chickpeas), or mixed with foul (fava beans) and bread to make Jordanians’ favourite fatteh. Beans are rich in proteins - compounds that are needed to give us energy, make us grow, and maintain and repair the health of our tissues. When eaten with grains such as bread or rice; beans make proteins as nutritious as they are found in meats. In addition to being rich in proteins, beans contain calcium, phosphorus,...
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Beans are a staple in the Jordanian diet. Chickpeas are used to make hummus and are often mixed with rice to make a Jordanian local dish called Idreh (rice with chickpeas), or mixed with foul (fava beans) and bread to make Jordanians’ favourite fatteh. Beans are rich in proteins - compounds that are needed to give us energy, make us grow, and maintain and repair the health of our tissues. When eaten with grains such as bread or rice; beans make proteins as nutritious as they are found in meats.

In addition to being rich in proteins, beans contain calcium, phosphorus, folate, iron and copper. Whether as black beans, or chickpeas, kidney beans, or pink beans, pinto beans, lima beans or split peas, all kinds of beans are nutritionally dense. They also contain phytoestrogens - compounds naturally found in beans and touted for their cancer-fighting ability. Full of complex carbohydrates, and rich in fibre, beans also make us feel full and help us keep our weight in check.

Studies have shown that “eating three cups of dried beans per week can reduce our risk of heart disease by up to 16 per cent”. More recent studies have shown that “eating one-half cup of pinto beans daily can reduce blood cholesterol by 8 per cent”. Jordanians are famous for cooking pinto beans with rice (think Ma’loubeh), so keep eating ma’loubeh to give your heart health a boost.

Stuck with ways to incorporate beans in your diet? Try pureeing drained beans with a splash of balsamic vinegar, lemon, and tahini (sesame paste) for an easy spread or dip, like pita bread with hummus. Add some shredded carrots, diced cucumbers and/or shredded cheddar to rev up your intake of vegetables and protein. Try pureeing pinto beans with some sage, oregano, garlic, black pepper and olive oil. Use as dip for your cucumber, carrot and pepper sticks, or try spreading pureed fava beans (or foul) on pita bread and top it with diced tomato, hot green pepper, minced garlic, olive oil and lemon. You can also add chickpeas or pinto beans to your salads, soups and pastas.