High Potassium Intake Can Reduce High Blood Pressure

WHAT IS HYPERTENSION?

Published in

Watson Inc.

4 min readJun 20, 2016

Hypertension is defined as cardiac output in relationship to peripheral resistance. It is commonly known as high blood pressure or an increased force exerted on the arteries from high blood volume(3). Hypertension is a risk factor for coronary artery disease, stroke, congestive heart failure and kidney disease.

HYPERTENSION PATHOPHYSIOLOGY

How exactly does this blood pressure increase? Blood is pumped away from the heart and through the arteries during the ventricular systole. Since normal blood pressure levels are maintained through a consistent blood fluid volume, if this blood volume increases, more force is exerted against the arterial walls and high blood pressure arises(4).

ROLE OF POTASSIUM IN THE BODY

Potassium is a mineral commonly known as an electrolyte also found on the periodic table represented as the letter “K”. An electrolyte is a salt that has been dissociated into ions to balance fluid in the body. This cation maintains fluid volume, such as blood, regulates acid and electrolyte balance and normalizes cell function. Adequate potassium levels ensure a steady heartbeat and catalyze reactions pertinent to homeostasis(4).

EAT MORE POTASSIUM, LOWER BLOOD PRESSURE

Studies conclude that consuming a diet high in potassium can lower blood pressure.

Total body potassium has an inverse relationship to blood pressure level(5). The risk of stroke can be reduced by up to 24% with high potassium intake(6).

Within the body, potassium works intracellularly as sodium works extracellularly. There must be an equal amount of each to maintain fluid balance. When there is insufficient potassium, sodium can not be counteracted and then begins to accumulate extracellularly. This high sodium concentration activates the anti-diuretic hormone, and water retention increases. Fluid volume is increased in order to dilute sodium concentration. More fluid volume results in a higher pressure of blood exerted against arterial walls. Thus, consistently obtaining sufficient potassium and low amounts of sodium will lead to a lowered blood pressure(4).

ARE YOU CONSUMING ENOUGH POTASSIUM?

Potassium deficiency can surface as a sensitivity to salt, kidney stones and of course, high blood pressure. Long-term depletion of potassium, hypokalemia, can result in an irregular heartbeat, muscle weakness and glucose intolerance.

The majority of Americans fall short when it comes to potassium consumption(7). The recommended daily amount is 4,700 mg. The majority of people are aware that bananas are a great source of potassium in the diet. However, since one medium banana contains 422 mg of potassium, 11 bananas would need to be eaten daily to fulfill the recommended intake. Luckily, there are many other potassium rich foods, specifically fresh fruits and vegetables, that can easily be added to the daily diet.

Vegetables

1 medium baked white potato: 950 mg
1 cup of brussel sprouts or corn: 450 mg
1/2 cup baked acorn squash: 450 mg
1 medium artichoke: 345 mg

Fruits

1 medium banana: 422 mg
1/4 cup of raisins: 300 mg
1 kiwifruit: 215 mg

Legumes

1 cup of green peas: 450 mg
1/2 cup cooked pinto beans: 400 mg

Juices/Beverages

1 small can of pineapple juice: 1,020 mg
1 cup of orange juice: 500 mg
3/4 cup of tomato juice: 400 mg
1 cup of coconut water: 590 mg (8)

Reduce the strain being placed on the vascular system and replenish potassium stores. The simple addition of fresh foods to a daily dietary regimen can easily ensure an adequate consumption of potassium.

CITATIONS

1. Nwankwo T1, Yoon SS, Burt V, Gu Q. Hypertension among adults in the United States: National Health and Nutrition Examination Survey, 2011–2012. 2013.NCHS Data Brief. (133):1–8. Access: http://www.cdc.gov/nchs/data/databriefs/db133.pdf

2.Elaine Tecklenburg. Functional Foods: Key Trends & Developments in Ingredients. 2014. Packaged Facts. Page 32.

3. P Foex and JW Sear. Hypertension: pathophysiology and treatment. Contin Educ Anaesth Crit Care Pain. 2004. 4 (3): 71–75. doi: 10.1093/bjaceaccp/mkh020

4. Whitney and Rolfes. Understanding Nutrition, Twelfth Edition. 2011. Wadsworth, Cengage Learning.

5. Andrew Feyh, Lucas Bracero, Hari Vishal Lakhani, Prasanna Santhanam, Joseph I Shapiro, Zeid Khitan and Komal Sodhi.Role of Dietary Components in Modulating Hypertension. J Clin Exp Cardiolog. 2016 Apr; 7(4): 433. doi:10.4172/2155–9880.1000433

6. Nancy J Aburto, Sara Hanson, Hialy Gutierrez, Lee Hooper, Paul Elliott,, Francesco P Cappuccio, Cephalon.Effect of increased potassium intake on cardiovascular factors and disease: systematic review and meta-analyses. 2013.BMJ. 346:f1378.doi: http://dx.doi.org/10.1136/bmj.f1378

7. US Department of Health and Human Services; US Department of Agriculture. Scientific Report of the 2015 Dietary Guidelines Advisory Committee.February 2015. Access: http://health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp

8. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015, slightly revised May 2016. Access: http://www.ars.usda.gov/nea/bhnrc/ndl

29% of American adults have hypertension(1). There is coincidentally an association between the increased prevalence of high blood pressure and inadequate dietary intake of potassium. Not even 3% of consumers meet the requirements of dietary potassium. Eating potassium rich foods can eliminate this issue. Fruit and vegetable consumption has been superseded over the years by processed foods that lack the essential minerals and nutrients to sustain optimal human health(2).

Originally published at blog.watson-inc.com.