Potassium is a mineral that the body uses to regulate certain functions. See where you get it and how it affects your blood pressure.
Hypertension, or high blood pressure, is a serious disorder that increases the risk of damage to the heart, brain, kidneys, and other organs. According to the World Health Organization (who), some 1.28 billion adults between the ages of 30 and 79 suffer from it. One way to control it is by adjusting the intake of nutrients such as potassium, as it is known to help lower blood pressure.
The experts of the American Heart Association they refer that potassium can decrease the effects of sodium And the more you eat, the more sodium you lose through urine. It is best to increase your intake through food in adults with blood pressure greater than 120/80 millimeters of mercury (mm Hg).
Later we will explain how potassium helps you lower blood pressure and what its main sources are in food. Keep reading and you will find an easy way to control your hypertension.
What is potassium and where does it come from?
Potassium is a mineral found in many foods. It is a type of electrolyte that the body needs for the functioning of the heart, the kidney, for nerve transmission and muscle contraction.
Potassium-rich diets help avoid the harmful effects of sodium on blood pressure. We find potassium in red or purple fruits, such as grapes and blackberries; in green leafy vegetables and citrus fruits. Root vegetables such as carrots, beets, celery, and tubers also provide plenty.
How much potassium is needed?
Like other micronutrients, the amount of potassium you need to eat each day depends on your age and gender. In general, for a healthy adult, the Spanish Society of Nephrology recommends an intake of 3,500 milligrams per day, and can reach up to 4,700 milligrams.
The minimum requirements range from 1,600 to 2,000 milligrams daily. Fortunately, there are several natural foods and drinks that contain it.
Why does potassium help lower blood pressure?
Potassium, as the main cation within the cell, has been underestimated in the development of hypertension. However, there is evidence which indicate that its deficit is critical in the increase in blood pressure.
To better understand how potassium manages to control blood pressure we need to focus on the kidneys and sodium. When there is a lot of sodium in the circulation it is harmful. The kidneys have a mechanism to excrete excess sodium.
Adequate potassium values can help lower blood pressure, as they contribute to excrete excess sodium in the kidneys, instead of retaining it. In addition, potassium relieves the tension that occurs in the walls of blood vessels.
The positive effect of potassium on the vascular system decreases other health risks. For example, by improving the function of the blood vessels in the brain, it can prevent a cerebrovascular accident (CVA). At the kidney level, it can prevent kidney failure.
In the opposite case, some specialists have shown that a deficit of produces malfunction of the arteries. An increase in oxidative stress and sodium within cells also occurs.
This is aggravated when the low potassium level decreases vasodilator substances, such as nitric oxide. In the end, despite the stimulation of blood pressure-regulating hormones, Potassium deficiency causes hypertension.
Recommendations to increase potassium intake
It has been found that hypertensive patients who increase the consumption of vegetables and fruits rich in potassium improve signs of arterial dysfunctionlower pressure and have a favorable cardiovascular prognosis.
The American Heart Association also explains that the DASH eating plan for a healthier heart helps control blood pressure. This guideline focuses on healthy food sources such as fish, skinless poultry, fruits, vegetables, and low-fat dairy.
let’s see one list of foods that are sources of potassium more details:
- Fruit: bananas, oranges, kiwis, melons, prunes, mangoes, dates, grapes.
- Vegetables: avocado, broccoli, sweet potato, pumpkin, potato, squash, tomato, spinach and chard.
- Vegetables: dried peas and beans, black beans, lentils, chickpeas.
- Dairy products: skim milk, nonfat yogurt, low-fat cheeses.
- lean meatsbirds and fish.
- Nuts and seeds: hazelnuts, almonds, sesame, pistachios.
- Saved and products with bran.
On the other hand, the following foods are low in potassium:
- Fruit: apples, grapefruit, peaches, pears, pineapples.
- Vegetables: cabbage, eggplant, cucumber, lettuce, onion.
- Other foods: rice, pasta, bread and their derivatives.
Is it advisable to use potassium supplements?
Many vitamin and mineral supplements contain potassium. There are also those that only provide this mineral. We find them in the form of potassium chloride, potassium phosphate, potassium aspartate, potassium bicarbonate and gluconate.
It has not yet been proven which is the best supplement. Also, most of them only provide small amounts that are less than 100 milligrams per dose.
How do I know if I am getting enough potassium?
Some people have more chance than others get enough potassium. Patients with inflammatory bowel disease, those using laxatives and diuretics, or those suffering from the pica disorder they will have trouble maintaining normal levels of the mineral.
The best way to ensure a good potassium intake is taking enough vegetables and fruits in the dietwhile reducing ultra-processed foods and those that are high in salt or sodium.
A diet based on natural and healthy foods can help reduce blood pressure in those who suffer from hypertension. Remember also that you should aim for a better lifestyle that considers physical activity.
You might be interested…