High blood pressure, also known as hypertension, is a major cause of heart disease and stroke.
It often develops without obvious symptoms, so many people may have it for years without realizing that their heart and blood vessels are under extra strain.
Reducing salt is one of the best-known dietary steps for controlling blood pressure. But another nutrient is also important: potassium, a mineral found naturally in many common foods.
Potassium is needed for many basic functions in the body. It helps nerves and muscles work properly, supports a normal heartbeat, and helps the body maintain the right balance of fluids.
It can also influence blood pressure in several ways. One important effect is helping blood vessel walls relax, which allows blood to flow more easily and can reduce pressure inside the arteries.
Potassium also helps balance the effects of sodium, the main mineral in salt. When a person eats too much sodium, the body may hold onto extra water, increasing the amount of fluid moving through blood vessels and pushing blood pressure higher.
The kidneys normally help control this balance. Getting enough potassium can encourage the body to remove more sodium through urine, reducing some of the pressure that excess sodium places on the cardiovascular system.
Research has repeatedly linked higher potassium intake with healthier blood pressure. Studies suggest that increasing dietary potassium can lower blood pressure, particularly among people who already have hypertension or who eat a high-sodium diet.
A large scientific review published in The BMJ found that increased potassium intake reduced blood pressure in adults with hypertension. The research also found that higher potassium intake was associated with a lower risk of stroke.
Even modest improvements in blood pressure can matter. When blood pressure falls by only a few points across large groups of people, the number of heart attacks, strokes, and other cardiovascular problems may also decline.
For most people, the easiest way to get potassium is through food rather than supplements. Bananas are famous for their potassium content, but many other foods are also good sources.
Potatoes, tomatoes, spinach, beans, lentils, oranges, cantaloupe, yogurt, milk, fish, nuts, and other fruits and vegetables can all contribute. Eating a variety of these foods also provides fiber, vitamins, and other nutrients that support overall heart health.
This is one reason diets rich in fruits, vegetables, beans, and other minimally processed foods are often recommended for people with high blood pressure. At the same time, cutting back on heavily processed foods can reduce sodium intake because these foods are often major sources of added salt.
However, potassium needs to be treated carefully in some people. The kidneys remove excess potassium from the blood, so people with kidney disease may develop dangerously high potassium levels if their bodies cannot remove enough.
Some medicines used for high blood pressure, heart disease, and other conditions can also raise potassium levels. People with kidney problems or those taking medicines that affect potassium should therefore talk with a doctor or pharmacist before using potassium supplements or greatly increasing their intake.
Potassium is not a replacement for blood pressure medicine when medication is needed. Instead, it is one part of a broader approach that may include eating less sodium, choosing more nutritious foods, exercising regularly, maintaining a healthy weight, limiting excessive alcohol, and taking prescribed medicines.
For many people, improving the balance between sodium and potassium may be a simple way to support healthier blood pressure. Adding more naturally potassium-rich foods while reducing heavily salted processed foods can benefit both the heart and blood vessels over the long term.
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