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In order to maintain a healthy blood pressure, it is important to balance your intake of sodium and potassium. That is why people with high BP are always advised to eat less salt. <\/p>\nIn order to maintain a healthy blood pressure, it is important to balance your intake of sodium and potassium. That is why people with high BP are always advised to eat less salt. <\/p>\n
But what if you focused on increasing your potassium intake instead? Will that work and how can you load up on potassium? <\/p>\n
Instead of decreasing your salt intake, what about a focus on increasing your potassium intake? Studies have shown that an increase in potassium also had a positive effect on our health.<\/p>\n
Potassium is an essential mineral that is used by the body in many different ways. But most importantly, in the case of high blood pressure, it drives out excess sodium. And sodium\/salt has repeatedly been found to raise blood pressure.<\/p>\n
In fact, studies have shown it\u2019s more important to consume higher amounts of potassium than to reduce your salt consumption.<\/p>\n
Lynn L. Moore, associate professor of Medicine at BUMC, performed a ten-year study on 2,185 girls aged between 9 and 10 years old.<\/p>\n
They compared the girl\u2019s eating habits to their blood pressure over the years. Girls with the highest intake of potassium were recorded to have the lowest blood-pressure readings at the end of their adolescent years.<\/p>\n
Another study showed the influence of an increased potassium intake for a whole population.<\/p>\n
Dr. Geleijnse from the Wageningen University in the Netherlands concluded that if everyone increased their potassium intake to 4.7 g\/day, we would have up to 8% fewer people with high blood pressure.<\/p>\n
So why not put this information into practice?<\/p>\n
You can start today with increasing your potassium intake. The current recommendation for potassium is 4.7g\/day for those over the age of 14.<\/p>\n
Potassium can also be found in many healthy foods, but you can also take it as a supplement. Surprisingly, a recent study at St. Georges Hospital in London showed there is no real difference between the two concerning the effect it has on your health.<\/p>\n
Here are a few types of foods high in potassium:<\/p>\n
\u2013 Potatoes
\n\u2013 Sun-Dried Tomatoes
\n\u2013 Kidney Beans
\n\u2013 Dried Fruits: Apricots, Peaches, and Figs
\n\u2013 Bananas
\n\u2013 Avocado
\n\u2013 Fish
\n\u2013 Acorn Squash
\n\u2013 Milk
\n\u2013 Dark Leafy Greens<\/p>\n
In general, a diet based on a large amount of fresh fruit and vegetables is always going to be higher in potassium and lower in sodium.<\/p>\n