You Can Lower High Blood Pressure with Potassium-Rich Foods

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By Dolly M George

22 Mar, 2018

#Dietitian

You might be knowing for sure that, eating a healthy balanced diet and cutting back on your salt intake can plays a significant role in bringing down your blood pressure levels. However, managing the intake of potassium also appears to be key!


Potassium helps to lower blood pressure by balancing out the negative effects of salt (sodium) a process that occurs in the kidneys. It also relaxes the walls of the blood vessels, which helps in further lowering of blood pressure.
Several studies have shown an association between low potassium intake and increased blood pressure and higher risk of stroke. On the other side, a diet rich in potassium has proved to significantly lower blood pressure.


Include Potassium rich foods to lower blood pressure
Vegetables, avocados, citrus fruits, raisins, cantaloupe, bananas, legumes, fat-free or low-fat (1 percent) dairy foods and fish all are thorough sources of potassium.


WHO recommends a potassium intake  of at least 3510 mg/day from food to reduce high blood pressure and risk of cardiovascular disease, stroke and coronary heart disease in adults.


Potassium is just a part of the overall picture for maintaining healthy blood pressure levels. Increasing potassium in your diet should be coupled with your efforts to breaking up with excess salt intake and developing other healthy eating habits and lifestyle choices.

What about supplements?
Your best bet is to get your potassium is from foods. As for supplements, not unless your doctor prescribes them.
If you are on diuretics for heart failure or high blood pressure, food may not be enough to keep up your potassium levels and you would need a supplement to bridge the gap.


On the flip side, certain other diuretics and some medications to treat high blood pressure may raise the potassium levels in your blood.  So, can some of the non-steroidal anti-inflammatory drugs. For those with kidney diseases, loading up on the mineral may do harm. Too much of this mineral, can also lead to dangerous irregular heart rhythms.


Remember not to take potassium supplements without consulting your doctor. More isn’t necessarily better!

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