Potassium And Blood Pressure

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Potassium is found in high concentrations inside cells. It has been demonstrated beyond a reasonable doubt that it plays a part in controlling blood pressure. But have you ever stopped to think about how?

"The more potassium you eat, the more sodium you lose through your urine," states the American Heart Association.

First, we will discuss the function of potassium in blood pressure.

Recognising the role that potassium plays in maintaining a healthy heart because potassium mitigates the effects of sodium, consuming foods that are abundant in potassium is an essential step in managing high blood pressure (also known as hypertension).

When you consume a greater quantity of potassium, your body excretes more sodium through urine. Potassium also helps to ease tension in the walls of your blood vessels, which contributes to an overall reduction in blood pressure.
Role Of Potassium In The Management Of Blood Pressure
Consuming foods rich in potassium is essential for managing high blood pressure because potassium counteracts sodium's effect. However, your body also requires other nutrients ...
... in order to function properly. Potassium is famous for one thing and one thing only: its ability to bring down high blood pressure.

It is recommended that an individual consumes between 4,700 and 5,000 milligrammes of potassium on an every day basis. It is a mineral that plays an important role in various bodily processes. As the human body is unable to produce potassium, this mineral must be obtained through the diet.

According to the American Heart Association, "It is necessary to have a sufficient potassium intake both as a preventative measure and as a treatment option for patients."
The Importance Of Potassium In Your Diet!
Fruits, vegetables, dairy products without fat, and fish are just some of the foods included in the DASH (Dietary Approaches to Stop Hypertension) diet that are considered excellent natural potassium sources. But unfortunately, the sodium content of our diets is much higher than the potassium content, which causes an imbalance in our systems.

According to the National Health and Nutrition Examination Survey, only about 2% of Americans consume the amount of potassium that is considered optimal for their health. Consuming foods that are made from whole grains and avoiding foods that have been packaged or processed is the most effective method.

Primary Sources Of Potassium
If you are dealing with high blood pressure, you should incorporate these underwritten foods in your diet to maintain it. You can start with green leafy vegetables, which are easy to be found in any local grocery store.

TonOp brings you a list of foods that will help reduce the effects of sodium and ease your blood vessels. Have a look and include them to your diet!

Avocado
Yoghurt
Leafy greens like spinach
Potatoes in their entirety, including the skins
Dried fruits such as apricots and prunes.
Whole fruits like bananas and grapefruits
Legumes like beans, lima beans and black beans
Fish like salmon and sardines
Foods such as beets and broccoli are examples of vegetables.
Halibut
Molasses
Mushrooms
Oranges and orange juice are both included.
Peas
Raisins and dates
Tomatoes, tomato juice, as well as tomato sauce and tomato paste
Tuna
Role Of Potassium In Bringing Down Blood Pressure
High blood pressure in the diet can lead to other heart-related problems such as
excessive sodium being harmful to one's blood pressure. In order to keep blood pressure at a healthy level, the kidneys have a system that allows them to flush out sodium that is in excess. In addition, potassium encourages the kidneys to excrete excess sodium rather than storing it, which is a benefit of a higher potassium intake.

A recent large-scale PURE study (Prospective Urban Rural Epidemiology) examined the association of urinary sodium and potassium excretion with blood pressure in more than ten lakh participants and reported that higher potassium excretion is associated with a lower risk of death and reduced risk of cardiovascular complications.

It also helps improve overall vascular health and makes the walls of blood vessels easier to relax, both of which are beneficial to the health of your heart and reduce the risk of multiple other conditions.
The Final Say
It is recommended that adults with blood pressure above 120 over and aged 80 who are otherwise healthy increase their potassium intake through diet. Patients with kidney disease or any condition that affects how the body handles potassium and those who take certain medications are at risk of experiencing adverse effects from potassium consumption. Your healthcare provider should be consulted before making any decisions regarding the consumption of high levels of potassium.

An excessive amount of anything can be harmful to health. The same is with potassium. Unmoderated amounts of potassium intake can lead to abdominal pain, chest pain, muscle weakness, and heart palpitation.

Changing lifestyle habits should be the first step in treating high blood pressure. For example, it is recommended that people reduce the amount of salt and start consuming foods loaded with nutrients and minerals. Some medical professionals suggest that their patients consume more potassium-rich foods like nuts, vegetables, and fruits to control their blood pressure.