Potassium deficiency contributes to high blood pressure. High blood pressure, in turn, is a risk factor for stroke, coronary heart disease and kidney disease. According to the 2010 Dietary Guidelines Advisory Committee, 57 percent of U.S. adults currently have prehypertension or hypertension. The lifetime risk of developing high blood pressure is 90 percent.
Potassium and Blood Pressure
The 2010 Dietary Guidelines Advisory Committee reviewed available research and found that inadequate potassium intake raises blood pressure and increases the blood pressure response to excess sodium intake. Higher potassium intake lowers blood pressure and lessens the adverse effects of sodium on blood pressure. High potassium intake may also reduce the risk of kidney stones and bone loss. It may prevent stroke and heart disease both directly and through lowering blood pressure.
Potassium Recommendations
The Institute of Medicine has established an adequate intake level of 4,700 mg daily for potassium. Ninety-seven percent of Americans do not meet this recommendation, with adult men consuming an average of 3,200 mg and women consuming 2,400 mg daily of potassium. Potassium intake increases with increased calorie intake. Although potassium is found in most food groups, most Americans have a low intake of high-potassium foods.
Potassium Sources
Good vegetable sources of potassium include white or sweet potatoes, carrot juice, tomato products, beets, greens, legumes, soybeans, spinach, artichokes, parsnips, pumpkins, mushrooms, rutabagas, Brussels sprouts, winter squash, broccoli, peas, corn and carrots. Within the fruit group, choose prune, orange or grapefruit juice; bananas or plantains; dried peaches, apricots or plums; dates; papayas; cantaloupe; honeydew; and mango. Plain yogurt, evaporated skim milk, reduced-fat milk or buttermilk are good dairy sources. Good meat sources include clams, halibut, yellowfin tuna, rockfish, cod, rainbow trout, sockeye salmon, swordfish, haddock, pork loin and turkey. Bulgur and barley are grain sources of potassium.
DASH Diet
The Dietary Approaches to Stop Hypertension -- or DASH -- trials demonstrated that choosing foods rich in potassium, magnesium and calcium lowers blood pressure. Individuals who also lowered sodium to no more than 1,500 mg daily had the greatest improvement in blood pressure levels. The DASH eating plan is a whole diet approach that can help you improve blood pressure and overall cardiovascular risk. It emphasizes fruits, vegetables and low-fat dairy products, while reducing meats and fats. The American Heart Association and the American Diabetes Association have both endorsed this meal plan.
