Reduce Blood Pressure by Increasing Potassium in the Diet

Increasing potassium in the diet while decreasing sodium can lower blood pressure and reduce the risk of heart disease. A recent study of 21 countries, including the U.S., found that people on average did not get enough potassium in their diet while eating too many foods rich in sodium. But by increasing one and lowering the other, people can lower blood pressure considerably.

The Facts on Blood Pressure, Sodium and Potassium

High blood pressure is prevalent in the majority of Western countries. Only 20-30% of people in Western countries, including the U.S., China, the Netherlands, Germany and New Zealand, have healthy blood pressure readings of 120/80 or lower. The increase of sodium in the diet from processed and fast foods are partly responsible for the increase in high blood pressure. However, researchers also believe that low quantities of potassium in the average diet are also responsible for the rise in blood pressure. A study by Linda van Mierlo and colleagues from Wageningen University in the Netherlands found that the average person consumes 1.7 to 3.7 grams of potassium a day which is lower than the recommended intake of 4.7 grams per day.

Studies over the years have shown that increasing potassium in the diet lowers blood pressure. The Wageningen study suggests that an increase in potassium could reduce systolic blood pressure (upper number) between 1.7 and 3.2 mm Hg. However, according to the University of Maryland Medical Center, the increase in potassium may only be effective if the person isn't getting enough to begin with. From the Wageningen study findings, the fact that people are not eating enough potassium appears to be true.

An earlier study in the Netherlands found that reducing sodium in the diet by 3 grams per day could reduce blood pressure and possibly prevent 2,500 deaths per year from cardiovascular disease. In most Western countries, people consume between 9 to 12 grams of sodium per day, well above the recommended 5 grams. But if people lowered their intake of sodium and raised their potassium intake, blood pressure numbers would drop dramatically.

Adding Potassium to the Diet

Adding potassium to the diet is easy if you eat a healthy, balanced diet. The DASH (Dietary Approaches to Stop Hypertension) diet promoted by the Mayo Clinic is a good example of lowering sodium and increasing potassium to lower blood pressure. With the DASH diet, you can lower blood pressure in as little as two weeks by lowering sodium intake and raising the intake of foods rich in potassium, magnesium and calcium.

Eating more fruits and vegetables and less processed foods is a good way to lower blood pressure. Foods rich in potassium include:

• Poultry
• Fish
• Bananas
• Apricots
• Oranges
• Kiwi
• Tomatoes
• Lima Beans
• Spinach
• Broccoli
• Carrots
• Strawberries
• Blueberries

What about potassium supplements? Because potassium in high doses can cause side-effects or interact negatively with certain medications, the University of Maryland Medical Center suggests not taking a supplement unless prescribed by a doctor. In some cases, a potassium supplement may be necessary, however most people can get enough potassium through their diet.

Lowering sodium in the diet while eating foods rich in potassium is a good way to lower blood pressure or prevent the risk of high blood pressure. It is an excellent way for healthy people, as well as those at risk of heart disease, to live a healthier life.

Sources:

University of Maryland Medical Center "Potassium"

Science Daily "Consumption of Good Salt can Reduce Population Blood Pressure Levels, Research Finds"

Mayo Clinic "DASH diet: Healthy Eating to Lower Your Blood Pressure"