High blood pressure, medically known as hypertension, affects one in three Americans, according to facts and figures issued by the Centers for Disease Control and Prevention (CDCP). High blood pressure is a serious condition that increases risk of heart disease, stroke, congestive heart failure and kidney disease. It is important to have your blood pressure checked regularly because high blood pressure often has no symptoms. According to the CDCP, high blood pressure is preventable. Your risk of developing it can be reduced though dietary and other lifestyle changes. However, before making any dietary or medical changes, it is important to talk to your doctor, especially if you have been diagnosed with hypertension.
Blood Pressure
As blood circulates through your body, it puts pressure against your artery walls. That pressure rises and falls throughout the day, but when it remains high for a long time, it can cause serious damage. High blood pressure contributes to heart disease and stroke, the primary and third-leading causes of death in the United States, respectively. Blood pressure is measured by two numbers. The systolic measurement corresponds to pressure when your heart beats, and diastolic represents pressure when your heart is at rest.
Potassium's Role in Regulating Blood Pressure
Potassium is an essential dietary mineral and an electrolyte. Electrolytes include sodium, calcium and other minerals that join potassium to regulate inter- and intracellular fluid balance in the body. Potassium affects blood pressure by regulating water balance in the body. A deficiency in potassium appears to increase risk of high blood pressure and other serious diseases. However, it is important to note that serious and life-threatening conditions, including muscle weakness, irregular heart rhythm and cardiac arrest can occur from excess supplementation.
The Synergistic Effect of Potassium With Other Nutrients
In 2001, over 17,000 adults in the U.S. participated in The Third National Health and Nutrition Examination Survey (NHANES III). Researchers studied dietary intake of potassium, sodium, calcium, magnesium, alcohol and protein, as well as blood pressure measurements. They concluded that potassium intake was associated with lower systolic and diastolic pressure readings. Interestingly, because blood pressure is impacted by a number of nutrients, increasing potassium alone as a means of reducing blood pressure is less effective than improving your overall diet. Blood pressure was most positively affected by a diet low in sodium and protein and rich in potassium and calcium intake.
The Dietary Approach to Reducing High Blood Pressure
According to the 1997 Dietary Approaches to Stop Hypertension (DASH) study, published in the "New England Journal of Medicine," a diet rich in vegetables and fruits and low-fat dairy with reduced sodium and fats--especially saturated fats--can have a favorable effect on blood pressure. Study participants who followed this diet saw positive changes within two weeks of starting the diet and maintained beneficial blood pressure readings for the remaining six weeks of the study. Researchers noted that because results were similar to certain drug therapies, the DASH diet may prevent or delay hypertension onset and might be an effective non-medical treatment for stage 1 hypertension under medical supervision.
References
- Centers for Disease Control and Prevention: High Blood Pressure
- Linus Pauling Institute; Micronutrient Information Center; Higdon, Jane & Drake, Victoria J.; 2004-2010
- Archives of Internal Medicine; "Impact of Diet on Blood Pressure and Age-Related Changes in Blood Pressure in the US Population: Analysis of NHANES III"; Hajjar, Ihab M, et al.; 2001
- The New England Journal of Medicine; "A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure"; Appel, Lawrence J., et al; 1997
