All Americans can benefit from additional potassium from dietary sources, according to the American Dietetic Association. If you are in the population that has high blood pressure, adequate potassium intake is even more important. The current scientific research shows that increased potassium intake can help to reduce and control your blood pressure. The federal government has used this research to develop the Dietary Approaches to Stop Hypertension or DASH diet to help people with hypertension reach adequate potassium intake levels. Discuss it and other options for increasing your potassium intake with your doctor.
Potassium Function
Along with sodium, potassium helps to regulate the balance of water in your cells. It also plays an important role in blood pressure regulation and muscle functions. About 10 percent of people who have high blood pressure have low potassium intake combined with excess sodium intake and salt sensitivity, according to the University of Colorado Cooperative Extension. An increase in dietary potassium could help to lower blood pressure for this population.
Recommended Intake
Healthy adults and people with high blood pressure need 4,700 mg of potassium daily, according to the American Dietetic Association. This is the federal government's recommendation for the standard 2,000-calorie diet. The average adult woman consumes just 2,300 mg daily and adult males get 3,200 mg daily. Scientific evidence shows that a potassium-rich, low-sodium diet helps to control blood pressure. The federal government's DASH diet is an eating plan, with a range of daily calorie levels, that helps you increase your potassium intake and decrease sodium.
Special Considerations
People who have high blood pressure and chronic kidney disease need to balance sodium and potassium intake, using recommendations from a health care provider. Kidney disease often requires reduced dietary potassium. Consult your kidney disease educator about the appropriate amount of potassium for your diet.
Potassium Sources
All meats, including poultry and seafood contain potassium. Dairy products, legumes and some commonly eaten vegetables also provide dietary options and help you increase intake while keeping your calorie intake reasonable.
Dietary sources that provide 20 percent or more of the daily value are high or nutrient-dense sources for any nutrient. At 10 percent, the federal government considers a food to be a good source of any nutrient. A baked white potato, with 738 mg of potassium, provides 15 percent of the daily value, according to the American Dietetic Association. Other good sources include one-half cup of white beans or soybeans, 3 oz. of halibut, a medium baked sweet potato and one cup of orange juice.
