Potassium Helps Keep
Blood Pressure in Check

Potassium helps keep Blood pressure in check and that information was a game changer for me, wow.

When I first learned about potassium and its importance in regulating blood pressure, I was amazed at how not having enough of this simple mineral, could make such a profound difference in our health.

I wasn't and still am not on blood pressure scripts, however I had more episodes of high blood pressure than I wanted to experience.  

The habit of eating high potassium foods really makes a difference in keeping my blood pressure down.

There are several factors

that can raise or lower blood pressure.

I noticed stress, being sedentary and eating processed foods and too much sugar always seemed to raise my blood pressure.  

In addition, it seems that whenever I ate junk and or processed foods, I didn't desire the healthy foods that contained the most potassium, which made the problem worse.

Potassium functions as nature's blood pressure regulator by working directly with sodium to maintain proper fluid balance in our cells.

When we consume adequate potassium, it helps our kidneys excrete excess sodium through urine, which naturally reduces the volume of fluid in our blood vessels and lowers blood pressure.

Potassium is one of several important minerals in your body called electrolytes.  It helps other nutrients keep muscles and nerves functioning in synthesizing protein, and in storing carbohydrates.

Researchers now believe that it is a balance between sodium and potassium that is how Potassium helps keeps blood pressure in check.[1]

Ninety percent of your potassium is inside your cells, but a small amount circulates in your blood.

Your body needs a constant level of potassium for normal nerve conduction, muscle contraction, heart function, and fluid balance. 

There are many things that can deplete potassium from your body and at times make it dangerously low.

What can deplete
your potassium levels?

There are a wide variety of things that can effect your potassium, especially if our diet is not adequate to replace what is lost daily.

Several script medicines can affect your potassium level. These include:

• penicillin, 
• glucose, 
• diuretics such as furosemide or 
• hydrochlorothiazide, and 
• nonsteroidal anti-inflammatory medicines.

Over-the-counter NSAIDs, can lower your potassium. 

Eating a lot of licorice can decrease potassium levels.

Illnesses and stress can deplete potassium as well, specifically, your body fighting infections, diarrhea and throwing up. 

Severe sweating can also lower potassium.

Signs of Potassium deficiency are:

Muscle weakness, paralysis, mental confusion

and irregular heartbeat.

How to Raise Potassium levels

The best part is that we can obtain this benefit just through the foods we already love to eat.

Potassium supplements can be taken to help raise your potassium levels.  

Sometimes a Dr will even prescribe them if you are chronically low or have been taking a medication that depletes it.  Such was the case with my mom and some of the script's she was taking that depleted her potassium.  

However, if you eat a well balanced and variety of foods it's not hard to get enough potassium from your food. Unless you are on a medication or are chronically ill.  Then you might talk to your Dr. concerning a supplement.

But if you can, "Let your food be your medicine" is a good thought to live by.  It's the safest, most complete and best way to get your nutrition.

You normally get potassium from your diet.

With just a quick short list you can see that it is not difficult to find some Potassium-Rich Foods:

• Fruits: Bananas, avocados, oranges, cantaloupe, apricots, kiwi, prunes.
• Vegetables: Spinach, sweet potatoes, beans, lentils, peas, tomatoes, potatoes (especially with skin).
• Dairy: Milk, yogurt.
• Other: Salmon, tuna, nuts (especially macadamia and almonds), seeds, bran, wheatgerm. 

How to eat enough Potassium
to help keep your Blood pressure in check

If you can, "Let your food be your medicine" is a good thought to live by.  It's the safest, most complete and best way to get your nutrition.

You normally get potassium from your diet, but if you are intentional about getting enough of it and other healthy foods, you most likely can improve your blood pressure.

With just this quick short list you can see that it is not difficult to find some Potassium-Rich Foods:

• Fruits: Bananas, avocados, oranges, cantaloupe, apricots, kiwi, prunes.
• Vegetables: Spinach, sweet potatoes, beans, lentils, peas, tomatoes, potatoes (especially with skin).
• Dairy: Milk, yogurt.
• Other: Salmon, tuna, nuts (especially macadamia and almonds), seeds, bran, wheatgerm. 

Potassium Rich Foods

Many fruits and vegetables are excellent sources of potassium.

Sources of Potassium

Potassium is found in a wide variety of plant and animal foods and in beverages.

Many fruits and vegetables are excellent sources, as are some legumes (e.g., soybeans) and potatoes. Meats, poultry, fish, milk, yogurt, and nuts also contain potassium.

Potatoes are the top sources of potassium along with dairy and veggies.

Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat flour and white rice.

Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of U.S. adults.

Among children in the United States, milk, fruit juice, potatoes, and fruit are the top sources.

It is estimated that the body absorbs about 85%–90% of dietary potassium.

The forms of potassium in fruits and vegetables include potassium phosphate, sulfate, citrate, and others, but not potassium chloride (the form used in salt substitutes and some dietary supplements).

Selected food sources of potassium are listed below.

References

[1] The Healing Foods,  by Patricia Hausman and Judith Ben Hurley

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