One in three American adults has high blood pressure, according to the National Heart Lung and Blood Institute. Hypertension occurs when the force your blood places on your blood vessel wall is abnormally high. Extra force can lead to health problems that can affect the entire body. Controlling your blood pressure may be as simple as eating more potassium.
Causes of Hypertension
While there is no certainty as to what causes hypertension, you can take steps to avoid high blood pressure. Following a healthy diet that includes eating whole foods and limiting your intake of salt can have a major impact. Your healthy diet should also include adequate intake of potassium which may help control your blood pressure. Other factors include staying active, controlling your weight and drinking only in moderation.
Potassium and Hypertension
The effects of potassium on hypertension has largely to do with sodium. As reported by the Harvard School of Public Health, the "Two Trials of Hypertension" studies conducted in the 1980s and 1990s looked at the effects of lifestyle on blood pressure. Participants were followed for 18 to 36 months, though only certain participants were guided to reduce sodium intake. In those participants, small reductions in blood pressure were noted. However, the significant portion of the study occurred well after the study had ended when researchers checked back in with the participants. After 10 to 15 years, the individuals eating a larger amount of potassium in relation to sodium had a marked reduction in developing cardiovascular disease. This suggests the importance of dietary potassium on the health of your cardiovascular system.
Potassium and Sodium
The connection between potassium, sodium and your blood pressure is quite simple. Potassium and sodium, which are both electrolytes, have a relationship in which one counterbalances the effects of the other. High sodium intake causes your body to retain fluid, which increases your blood pressure. Potassium neutralizes the influence sodium has on your body and reduces your blood pressure.
Recommendations
One of the best ways to reduce your blood pressure by increasing your consumption of potassium is to follow the DASH diet. This diet is endorsed by the United States Department of Agriculture and encourages you to choose food based on its impact on your health. If you follow this diet, your sodium intake is restricted to 1,500 mg per day. Potassium intake is recommended at 4,700 mg per day. Good sources of potassium include potatoes, squash, yogurt and spinach.
References
- National Heart Lung and Blood Institute: Prevention: Guide to Lower High Blood Pressure
- National Heart Lung and Blood Institute: Healthy Eating
- Harvard School of Public Health: Salt and Heart Disease: Key Studies
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
- Health.gov; Sodium and Potassium; July 9, 2008
- "Your Guide to Lowering Your Blood Pressure With DASH"; DASH Eating Plan; U.S. Department of Health and Human Services; 2006
