High blood pressure, also called hypertension, is one of the leading causes of heart attacks, strokes, kidney disease, and heart failure.
Because it often causes no symptoms, many people do not know they have it until serious health problems develop.
Along with taking medicine when needed, healthy eating plays an important role in keeping blood pressure under control.
Most people know that eating too much salt can raise blood pressure. However, another important nutrient can help balance the effects of salt.
That nutrient is potassium, a mineral that the body needs every day to keep many organs working properly.
Potassium helps muscles and nerves function normally, including the heart muscle. It also helps maintain the right balance of fluids in the body.
One of its most important jobs is working together with sodium, the main part of table salt, to help regulate blood pressure.
When people eat too much salt, the body holds on to extra water. This increases the amount of fluid flowing through blood vessels, causing blood pressure to rise. Potassium helps the kidneys remove extra sodium through urine and also helps blood vessels relax, making it easier for blood to flow.
Many scientific studies have shown the benefits of potassium for heart health. A large review of research found that people who increased their potassium intake often experienced lower blood pressure. Even a modest reduction in blood pressure can reduce the risk of heart disease and stroke over time.
The healthiest way to get potassium is through food rather than supplements. Bananas are a well-known source, but many other foods contain just as much or even more potassium. Oranges, potatoes, tomatoes, spinach, beans, dairy products, fish, and nuts are all good choices that also provide many other important nutrients.
Although potassium is helpful for most people, it is not suitable for everyone in large amounts. People with kidney disease may have trouble removing extra potassium from the body. High potassium levels can become dangerous because they may affect the normal rhythm of the heart.
Some medicines can also increase potassium levels. These include certain blood pressure medicines, such as ACE inhibitors, and potassium-sparing diuretics. Anyone with kidney problems or taking these medicines should speak with their healthcare provider before making major changes to their diet.
For most healthy adults, eating more potassium-rich foods is a simple and natural way to support healthy blood pressure. Combined with eating less salt, exercising regularly, maintaining a healthy weight, getting enough sleep, managing stress, and avoiding smoking, it can become an important part of a heart-healthy lifestyle.
Potassium is not a cure for high blood pressure, but it is an important tool that helps the body stay in balance. By helping remove excess sodium and relaxing blood vessels, this everyday mineral can support healthier blood pressure and reduce the risk of future heart problems.
If you care about high blood pressure, please read studies about breakfast for better blood pressure management, and the gut feeling that lowers blood pressure.
For more health information, please see recent studies about how the dash diet helps lower blood pressure, and how to eat your way to healthy blood pressure.
