Role of Nutrition
According to the National Heart Lung and Blood Institute (NHLBI), at least one in every three adults in the U.S. has high blood pressure. That means that more than 60 million Americans who have the condition are at increased risk for heart disease, stroke and kidney failure. Studies show that although hypertension is not a normal condition of aging, many individuals develop high blood pressure, as they get older. The good news is that diet can help lower high blood pressure and maintain normal blood pressure. Since high sodium and low potassium levels in the body lead to high blood pressure, watching what you eat plays a critical role. Increasing dietary consumption of potassium rich foods can help to both lower and control blood pressure.
Fluid Balance
Potassium and sodium work together to maintain the body's fluid balance. However, electrolyte imbalances in the blood involving potassium and sodium can cause blood pressure to rise. Because the kidneys regulate the body's potassium levels, the more potassium in the body, the more sodium is excreted through urine. While potassium deficiency does not occur frequently, causes include excessive exercise, alcoholism, malnutrition, taking medications such as diuretics and uncontrolled diabetes. Vomiting and diarrhea for a prolonged period of time can also cause low potassium levels. On the other hand, excessive salt causes the body to retain water, which increases blood volume. This in turn increases blood pressure. Too much sodium and too little potassium put extra strain on the kidneys, heart and blood vessels causing them to work harder. Potassium works to reduce excess sodium in the blood by decreasing blood volume, and therefore, pressure on artery walls. People who tend to have high levels of sodium usually need to include more potassium in their diets. In many cases, individuals must restrict sodium intake and increase dietary potassium as a way to manage high blood pressure.
Food Sources
The American Dietetic Association points out that while most fruits and vegetables have high potassium content, a majority of Americans are consuming only half the amount of potassium they need to stay healthy. Their research shows that of the estimated 33 percent of Americans who are consuming the recommended daily allowance of 4,700 mg of potassium each day, many of them are getting their potassium from less healthy food choices. Potassium should come from fruits and vegetables, low fat dairy products, whole grains and lean meat. Bananas, oranges, cantaloupe, apricots, Brussels sprouts, avocados and prunes are just some of the food sources that are rich in potassium. Raisins, spinach, grapefruit and potatoes are other high potassium foods.
