Potassium is a mineral that functions as an electrolyte and makes it possible for your muscles to contract, your heart to beat, your nerves to transmit impulses and your digestive system to function. Many foods contain this essential mineral, including avocados, citrus fruits, cantaloupe, bananas, potatoes, tomatoes, lima beans, raisins, spinach, salmon, cod, flounder, meat and chicken. Potassium may also have beneficial health effects, such as lowering your blood pressure.
Potassium and Hypertension
People who consume more potassium through their diet tend to have lower blood pressure than people who consume less potassium, according to the Linus Pauling Institute. People with high blood pressure who increase their potassium intake can sometimes decrease or stop taking their blood pressure medication, according to an article published in the "New England Journal of Medicine" in May 2007.
Mechanisms
Sodium and potassium interact, and more balanced ratios of sodium to potassium tend to improve blood pressure levels. The human body is designed to conserve sodium and excrete excess potassium, which makes the typical American diet, which is much higher in sodium than potassium, problematic. Consuming much more sodium than potassium can result in high blood pressure, especially if you are sensitive to sodium.
Recommended Intake
Adults should aim to consume 4,700 mg of potassium each day through their diet. You should try to keep your intake of potassium the same as your intake of sodium. However, do not take potassium supplements unless your doctor recommends them, as these supplements can cause side effects and interact with certain medications, including those used for high blood pressure.
Considerations
Consuming more potassium is not the only dietary change that can help with high blood pressure. You should also consume less sodium. These two changes may help limit your need for blood pressure medications. Do not try to self-treat your high blood pressure with potassium supplements in place of the treatment prescribed by your doctor.
References
- University of Maryland Medical Center: Potassium
- Colorado State University Extension; Potassium and Health; J. Anderson, et al.; December 1992
- "New England Journal of Medicine"; Sodium and Potassium in the Pathogenesis of Hypertension; Horacio J. Adrogue, et al.; May 2007
- Linus Pauling Institute; Potassium; Jane Higdon; February 2004
