High blood pressure, or hypertension, is a common health problem that can lead to serious conditions like heart disease and stroke.
While reducing salt intake is well-known advice for managing blood pressure, there’s another important nutrient that doesn’t get as much attention—potassium.
Potassium is an essential mineral that helps the body function properly. It supports a steady heartbeat, healthy fluid balance, and, importantly for those with high blood pressure, it helps relax the walls of blood vessels. This relaxation allows blood to flow more easily, which can help lower blood pressure.
Potassium also helps balance the amount of sodium (salt) in the body. Since too much salt can raise blood pressure, having enough potassium to offset salt’s effects is vital. Studies show that a diet rich in potassium can lower blood pressure, especially in people with hypertension or those who consume a lot of salt.
Research reviews have found that increasing potassium intake can reduce the top number in a blood pressure reading by several points. Even a small drop can significantly lower the risk of heart problems and strokes. Potassium works by helping the body excrete excess sodium in urine and by easing tension in blood vessel walls.
The best way to get potassium is through food rather than supplements. Good sources include bananas, oranges, potatoes, tomatoes, leafy greens, dairy products, fish, and nuts. These foods not only provide potassium but also deliver other nutrients that support heart health.
However, people with kidney disease or those taking certain medications may not be able to remove excess potassium effectively, which can be dangerous. If you have kidney problems or are considering major dietary changes, consult a doctor first.
While medication is necessary for some people with hypertension, lifestyle changes—such as improving diet—are equally important. Adding potassium-rich foods to meals is an easy and effective way to help manage blood pressure. But remember, a healthy diet is about balance: increase potassium, reduce saturated fat, eat more fiber, and limit salt.
In short, potassium is a powerful but often overlooked tool in the fight against high blood pressure. By balancing salt’s effects and relaxing blood vessels, it can play a significant role in protecting heart health. A balanced, nutritious diet is key to both blood pressure control and overall well-being.
If you care about blood pressure, please read studies about This alcohol treatment could help treat high blood pressure and How blood pressure changes with age.
For more about blood pressure, please read studies about Intensive blood pressure treatment for older adults may harm heart and kidneys and What you should know about high blood pressure medications.
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