A person with hypertension told me that she feels better after eating a banana or drinking coconut water. This is the potassium effect! High sodium intake may lead to hypertension. A reduction helps lower BP in hypertensive.
Many hypertensives know that potassium in foods helps in lowering BP. Potassium is involved in nerve function, muscle control, and blood pressure. Eating equal amounts of sodium and potassium daily might be beneficial in controlling BP.
How does Pottasium work to reduce Hypertension?
Potassium works with sodium to maintain the body's water balance. Increased potassium intake may increase the amount of sodium excreted from the body. Ensuring an adequate amount of calcium and magnesium in the diet is important to protect against high BP and general health.
Optimum intake
The exact requirement for potassium is not yet known, but an approximate intake of 2000 mg per day should be beneficial. Athletes involved in prolonged exercise may require about 3 times more in order to replace the potassium lost from muscle. One cup of orange juice, a banana, or potato is sufficient to replace the potassium lost during one to two hours of exercise.
Also check: New Blood Pressure Control Guidelines Issued By The World Health Organization
Sources of Potassium
Potassium is naturally present in many foods.
- Among cereals, Ragi and Bajra are high in potassium.
- Lobia, Moong dal and tidal are high potassium pulses.
- In the vegetable group, Colocasia, amaranth, drumstick, coriander leaves, sweet potato, and yam are high in potassium.
- Gooseberry, apricot, banana, mango, peach, plum, chickoo, custard apple, and musambi are high potassium fruits.
- Coconut water is a good source of potassium.
Words of Caution
There can be an imbalance in the sodium-potassium ratio when you take a lot of processed, ready-to-eat foods. Sodium is added to most highly processed foods, but potassium is not.
Also, limit alcohol consumption to prevent high blood pressure.
In a Nutshell
Eating more fresh foods, which are usually lower in sodium and contain natural potassium, is healthier than eating processed and packaged foods.
Natural foods, especially fruits and veggies will make sure that your blood pressure is under control.
