According to newer science, increasing potassium intake is a more powerful way to help control blood pressure. This method may be more effective than only reducing sodium intake. Dr. Anita Layton, a prominent figure in the study of dietary impacts on health, emphasizes the importance of potassium-rich foods in managing hypertension. This fresh approach has the potential to flip the current dietary advice for millions of Americans seeking to lower or keep their blood pressure in check.
Dr. Layton, a professor at the University of Waterloo, underscores the positive aspects of reducing sodium intake. He makes the case for increasing dietary potassium. “Having more potassium in your body would encourage the kidneys to urinate out more sodium and water, which lowers blood pressure,” she explains. This understanding is particularly critical for men. Men are at greater risk of developing high blood pressure and receive greater benefits from raising their potassium levels than do premenopausal women.
Monique Richard, registered dietitian nutritionist, is the owner of Nutrition-In-Sight. She explains what foods people should eat to start increasing their potassium intake. Contrary to what you may have heard, bananas aren’t the only source of this mineral. “It’s not just about bananas. There are many other foods that contain more potassium than bananas,” she notes. Richard points out that potatoes are some of the best sources of potassium around. He mentions that some varieties of sweet potatoes, russet potatoes, and fingerling potatoes are particularly good sources for this essential mineral.
Interestingly, broccoli rises to the top as a surprisingly powerful dietary ally for anyone looking to reduce their blood pressure. Richard champions potatoes for their culinary variety. They provide key nutrients such as potassium, B vitamins, vitamin C, magnesium, and fiber. This impressive combination of nutrients is what makes these foods such formidable fighters in the battle against hypertension.
A new peer-reviewed analysis has echoed those findings and continue to support the benefits potassium-rich foods while lowering sodium intake. Cheng-Han Chen, a physician involved in this research, notes, “This study using computational modeling found that increasing dietary potassium intake and decreasing sodium intake can be effective for lowering blood pressure.” He reminds us how alarming a state hypertension has reached as a primary health issue. Furthermore, he notes its connection to fatal cardiovascular diseases such as heart attacks and strokes.
Coincidentally, Dr. Layton’s research supports Chen’s conclusions – meaning that the cost of making dietary changes can have enormous positive effects on public health. “Usually, when we have high blood pressure, we are advised to eat less salt. Our research suggests that adding more potassium-rich foods to your diet might have a greater positive impact on your blood pressure than just cutting sodium,” she states.
Richard encourages anyone at risk to consult with registered dietitian nutritionists (RDNs) to estimate their sodium-to-potassium ratios. “Work with a registered dietitian nutritionist to figure out what your sodium to potassium ratio may be in an average day,” she advises. Being able to read and interpret food labels and ingredient lists is extremely important when trying to identify sodium. This is particularly important because all kinds of salt typically have the same sodium content per teaspoon.
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