Potassium is a major mineral and plays a critical role in various functions in the body. Heart disease is one of the top 6 causes of death in the United States, as explained by the American Heart Association. One way to decrease the risk of heart disease is by controlling blood pressure. Typically, sodium is the targeted mineral in the spotlight to reduce to improve blood pressure. However, potassium also plays a very important role, according to "Today's Dietitian."
Function of Potassium in the Body
The functions of potassium in the body are numerous, which explains why deficiencies result in serious consequences. Potassium is an intracellular mineral and provides various functions here within the body. Potassium is used to conduct nerve impulses, muscle contractions, pH homeostasis and for bone and kidney support. Maintaining optimal levels is a goal in order to maintain normal body processes. .
Function of Potassium with the Heart
Potassium is needed for the heart to contract and pump blood throughout the body. Additionally, potassium functions to maintain healthy blood pressure. Moderate deficiencies in potassium are known to contribute to high blood pressure and other cardiovascular issues, bone loss and kidney stones. This emphasizes the need to maintain a healthy intake of potassium food sources in the diet. Lack of potassium plays a major role in high blood pressure and increases the risk for heart disease, according to a study in the May 2007 "New England Journal of Medicine."
Potassium Study Related to Heart Disease
One study goes further into how potassium affects high blood pressure and subsequently heart disease. A study in the May 2007 "New England Journal of Medicine" explains how potassium carbonate is the form of potassium found in fruits and vegetables most responsible for its effects on hypertension. This occurs due to this form of potassium producing a larger cellular entry when exchanged for sodium within cells. With a lower blood pressure, the risk for heart disease is smaller.
Recommendations for Potassium
The amount of potassium needed each day is 4.7 g for healthy adults, according to the guidelines established by the Institute of Medicine. This makes up about 9 to 10 cups of fruits and vegetables each day and recommended in order to keep blood pressure in a healthy range. Other food sources of potassium include green leafy vegetables, beef, sweet potatoes, berries, bananas, acorn squash, tuna, halibut, salmon and flounder.
References
- American Heart Association, American Stroke Association. Heart Disease and Stroke Statistics: 2010 Update At-a-Glance
- "Today's Dietitian";The Pressure's On: Increasing Potassium for Heart Health; Christen Cooper, M.S., R.D.
- "The New England Journal of Medicine"; Sodium and Potassium in the Pathogenesis of Hypertension; Horacio J. Adrogué, M.D, et al.; May 2007
- Dietary Reference Intakes: Electrolytes and Water
