While current dietary guidelines recommend that adults consume no more than 2,300 mg of sodium per day, the average Americans consumes more than 3,400 mg per day, according to the Harvard School of Public Health. Potassium can help offset the negative effects of sodium. Unfortunately, most Americans do not get enough potassium in their diets. Reducing sodium intake and increasing potassium intake can help lower blood pressure, a risk factor for heart disease.
Potassium and Sodium
Diets rich in potassium can reduce the impact of salt on blood pressure, according to the USDA. A high potassium intake causes the kidneys to excrete more sodium from the body, notes Harvard Health Publications. Potassium-rich diets might also help slow bone loss and reduce the risk of kidney stones, notes the USDA.
Potassium Food Sources
Fruits, vegetables, whole grains and nuts all provide good sources of potassium. Vegetables rich in potassium include mushrooms, with 300 mg per serving; sweet potatoes, with 440 mg per serving; broccoli, with 460 mg per serving; and potatoes, with 620 mg per serving. Potassium-rich fruits include bananas and kiwifruit, with 450 mg per serving, and sweet cherries, with 350 mg per serving. A ¼-cup serving of dry roasted, unsalted almonds contains 257 mg of potassium. A 12 oz. serving of unsweetened black coffee contains 171 mg of potassium.
Potassium Intake
Current dietary guidelines recommend that you consume 4,700 mg of potassium per day. Adequate potassium intake is especially important for individuals with high blood pressure, or hypertension, and those at high risk of developing hypertension, including African Americans, diabetics and older adults. Furthermore, individuals with hypertension or at high risk of developing hypertension should limit their sodium intake to 1,500 mg per day.
Significance
Nearly a third of Americans has high blood pressure, and 9-in-10 U.S. adults will develop high blood pressure at some point in their lives, notes the Harvard School of Public Health. High sodium intake has been linked to high blood pressure, a risk factor for heart attack, stroke, congestive heart failure and kidney disease, according to the USDA. Reducing sodium intake and eating a healthy diet can help lower blood pressure and reduce the risk for coronary heart disease.
References
- USDA Dietary Guidelines for Americans; Sodium and Potassium; 2005
- Harvard Medical School/Harvard Health Publications; "Water, Sodium and Potassium"; April 2004
- Harvard Health Letter; "Reaching for the Anti-Salt"; March 2007
- FDA: Nutrition Information for Raw Fruits, Vegetables and Fish
- Harvard School of Public Health: The Case for Salt Reduction
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