High blood pressure can lead to many serious health problems including heart attack and stroke. While you probably know about the connection between sodium and high blood pressure -- it draws extra fluid into the blood, increasing pressure in the arteries -- potassium also plays a key role in managing blood pressure. Inadequate amounts in your blood can lead to hypertension.
Potassium and Sodium
The American Heart Association or AHA notes that potassium counteracts the effects that excess sodium exerts on blood volume. By reducing the action of sodium, potassium prevents excess fluid from entering the blood. To utilize potassium most effectively, keep sodium intake low. If you already have high blood pressure, you need to do this anyway.
Research
Research published in the Archives of Internal Medicine found that adults with high blood pressure who consumed 4,100 mg of potassium daily experienced significantly higher drops in blood pressure compared to adults who only took in 1,700 mg daily. In 2005, the United States Department of Agriculture updated the Dietary Guidelines for Americans and called for increased consumption of potassium-rich foods due to evidence of its blood-pressure regulating effects. The January 2009 edition of the Archives of Internal Medicine showed that people with high levels of potassium and low levels of sodium experience less heart disease.
Recommended Intake
Adults should aim for 4,700 mg of potassium daily. Its presence in a wide range of foods makes it easy to meet daily intake goals. Unfortunately, most Americans only get about half the recommended amount, explains Healthcastle.com, a website maintained by registered dietitians. A typical American diet lacking fresh fruits, vegetables and other healthier foods probably does not include adequate amounts of potassium.
Recommended Foods
Optimal sources of potassium will deliver at least 300 mg a serving. Examples include 1 cup of yogurt or milk, one banana, 1/4 cup of raisins, 1 cup of honeydew melon or cantaloupe, 10 prunes or dates, 3 oz. of turkey, fish, chicken or tuna, one large carrot, sweet potato or tomato, 1/2 cup of spinach, winter squash or beans and 1/2 cup of nuts. Most fruits and vegetables have potassium in them. Poor sources include bread, cereals and pasta.
Supplementation
The University of Maryland Medical Center notes that potassium supplementation has produced mixed results in lowering blood pressure with larger studies showing no benefit. Excess potassium can stop the heart; do not use individual potassium supplements unless supervised by a doctor.
Member Comments