Potassium is the body's most abundant intracellular electrolyte, meaning it is found in the highest amounts inside cells. Your body uses potassium for a number of functions, including maintaining nerve and muscle function. A high-potassium diet may help to lower your blood pressure, which is a measurement of the force of your blood against your blood vessels and a reflection of your overall heart health. More research is required, however, to definitively support this claim and establish specific recommendations.
Theories
Researchers are working to establish a concrete relationship between potassium and blood pressure levels. While people with high blood pressure tend to have low potassium levels, two large studies on blood pressure could not identify a specific link between potassium intake and high or low blood pressure, according to the University of Maryland Medical Center. It is theorized that potassium can help lower blood pressure if you have a potassium-deficient diet. If you are currently getting enough potassium in your diet, increasing your intake may not have a beneficial effect.
Considerations
In addition to potassium's effect on the body, a diet high in potassium-rich foods often tends to be low in sodium. This is beneficial on your high blood pressure because sodium attracts fluids. Thicker blood is harder for the heart to push through your body, which means increased sodium in your diet can lead to high blood pressure. By replacing high-sodium foods such as chips and french fries with high-potassium foods such as fruits and vegetables, you may be able to lower your blood pressure.
Foods With Potassium
If you wish to incorporate more potassium in your daily diet to reduce high blood pressure, consider eating more fruits and vegetables, which tend to be highest in the mineral. Potassium-rich vegetables include sweet potatoes, spinach, kale, lima beans and peas. Fruits such as bananas, oranges, grapefruit, prunes, apricots, raisins and dates also contain larger amounts of potassium. Miscellaneous sources include low-fat yogurt and milk along with halibut, tuna and molasses.
Warning
Some conditions that accompany high blood pressure, such as kidney or liver diseases, can affect your body's ability to filter potassium. As a result, your physician may recommend reducing the amount of potassium in your diet. The current recommended intake is 4,700 mg per day for adults ages 14 and older, according to eMedTV.
References
- American Heart Association; Potassium and High Blood Pressure; 2011
- University of Maryland Medical Center; Potassium; Steven Ehrlich; May 2009
- Colorado State University; Potassium and Health; J. Anderson, et al.; August 2008
- eMedTV; Potassium and High Blood Pressure; Dr. Arthur Schoenstadt; June 2009
- HealthCastle.com; POtassium and High Blood Pressure; Gloria Tsang, RD; August 2009
Member Comments