Potassium, an essential mineral, works in conjunction with other minerals, including sodium and calcium, to regulate vital body functions. As an electrolyte it balances the amount of fluid in and out of cells, which affects blood pressure. Potassium also plays a vital role in regulating muscle cell contractions, including the contractions of the heart muscle. To maintain a healthy heart and reduce your risk for heart disease, you should meet the nutritional daily intake as recommended by the National Institutes of Medicine.
Recommended Intake
Adults should consume 4.7 g, or 4,700 mg, of potassium per day. Good sources are citrus fruits, including juices like orange juice, bananas, cantaloupe, tomatoes, avocados, potatoes and lima beans. Some fish, including cod, salmon and flounder, are also good sources of potassium, as are meat and chicken. Failing to consume enough potassium or consuming too much potassium may affect the blood vessels, blood pressure and heart and increase the risk for heart disease.
Blood Pressure
High blood pressure, the measure of the force of blood against the walls of the blood vessels, is a major risk factor for heart disease. As blood pressure increases, the heart must work harder to pump the blood throughout the body. The added strain on the heart causes it to thicken and become stiffer, increasing the risk for heart failure, stroke and heart attack. High blood sodium levels cause blood volume to increase, which increases blood pressure. Potassium helps to combat this effect, because potassium relaxes cells, which allows blood vessels to dilate, therefore reducing blood pressure. The American Heart Association (AHA) recommends eating a diet rich in potassium but limited in sodium to reduce blood pressure and the risk of heart disease.
Heart Muscle Contraction
Muscle cells contract and relax due to the movement of ions, such as sodium, potassium and calcium, into and out of the cell. The average human heart beats 100,000 times per day. To keep the heart beating in a regular rhythm requires the right amount of sodium and potassium in each cell. Too much or too little affects the heart's ability to contract, which over time can lead to serious heart conditions.
DASH Diet
To meet your daily nutritional needs without added calories, the AHA recommends following the DASH diet, which stands for Dietary Approaches to Stop Hypertension. Even those who do not suffer from high blood pressure can benefit from the DASH diet, as it provides guidelines on how to change your lifelong eating habits to consume foods rich in nutrients and low in sodium, fat and cholesterol. The DASH diet plan recognizes the benefits of adequate potassium intake and the role this mineral plays in maintaining a healthy heart.
References
- American Heart Association: Potassium and High Blood Pressure; January 2011
- National Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes; 2004
- American Journal of Physiology: Role of Potassium in Regulating Blood Flow and Blood Pressure; Haddy et. al.; July 2005
- University of Maryland Medical Center: Potassium; Steven Erlich; May 2009
- The Cleveland Clinic: Heart Fact
- National Heart Lung and Blood Institute: Your Guide To Lowering Your Blood Pressure with DASH
