Eating plenty of fruits and vegetables is a well known key to enjoying a healthy, balanced diet that can lower one’s risk of cardiovascular disease and other ailments. Now new research finds that they can play a major role in fighting against high blood pressure.
The report shows that a diet rich with foods containing high levels of potassium may be paramount to decreasing one’s blood pressure. High amounts of potassium are commonly found in fruits, vegetables, beans and even coffee.
Lima beans, large and small white beans and pinks beans contain 700 mg or more potassium. These labeled as “high in potassium” which is 20% of daily value.
Fruits are particularly rich in potassium and may be more helpful in controlling blood pressure:
- Tomato juice and puree
- Orange juice
The study analyzes how dietary sodium and potassium levels correlate with blood pressure.
When dietary potassium is high, kidneys excrete more salt and water, which increases potassium excretion. Eating a high potassium diet is like taking a diuretic.
High-potassium diets were linked to lower blood pressure. These results were found to be true, no matter the dietary sodium levels.
Decreasing sodium intake is a well-established way to lower blood pressure.
But evidence suggests that increasing dietary potassium may have an equally important effect on hypertension.
If you eat a typical Western diet, your sodium intake is high and your potassium intake is low. This significantly increases your chances of developing high blood pressure.
When dietary potassium is low, the balancing act uses sodium retention to hold onto the limited potassium, which is like eating a higher sodium diet.
A simple blood test can find the level of potassium in your blood. If you are at risk, be sure you ask your healthcare provider about a blood test for potassium.
Many people with high potassium have few, if any, symptoms. If symptoms do appear, they are usually mild and non-specific. You may feel some muscle weakness, numbness, tingling, nausea, or other unusual feelings. High potassium usually develops slowly over many weeks or months, and is most often mild. It can recur.
For most people, the level of potassium in your blood should be between 3.5 and 5.0, depending on the laboratory that is used.
If high potassium happens suddenly and you have very high levels, you may feel heart palpitations, shortness of breath, chest pain, nausea, or vomiting. This is a life-threatening condition that requires immediate medical care. If you have these symptoms, call 911 or go to the emergency room.
Review was published in the April issue of The American Journal of Physiology – Endocrinology and Metabolism.
Its very important to have enough dietary potassium otherwise you can forget reducing your sodium intake because it won’t matter.
It is possible to get to much potassium which is dangerous and can stop your heart.
Potassium intake is different for different people especially if you have kidney problems.
Faintness, muscle spasms, and muscle tingling or numbness can indicate worsening potassium deficiency and should be checked by a physician right away.
Read Website Disclaimer
Videos are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. The videos, blog posts, website information, give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this website or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.