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Does Potassium Lower High Blood Pressure?

Studies have shown that potassium has a beneficial effect on blood pressure. Potassium is one of the most important electrolytes the human body requires to function properly. The recommended daily intake for an average adult is about 4,700 mg per day, though studies show that most people eat about half that amount. Potassium works with sodium in the body to regulate fluid levels in the cells and to balance the acidity levels. Optimally, the balance of potassium to sodium should be 5 to 1.

  1. Causes of High Blood Pressure

    • Potassium works in the body in conjunction with sodium in the sodium-potassium pump (Na+/K+ ATPase). This keeps the cells functioning properly and helps maintain the correct volume of each cell. This is important for nerve and muscle functioning. Too much salt results in excess fluid in the blood, increasing blood pressure. Potassium facilitates the movement of sodium from the cells into the blood where it can be filtered and excreted from the body via the kidneys, reducing fluid levels. The movement of sodium and potassium into and out of the cells transports nutrients used by the body. The proper balance of sodium and potassium is of the utmost importance to maintain healthy blood pressure.

    Diet

    • The most well-known diet for helping with high blood pressure is the DASH diet. This was developed by the National Institutes of Health based on the research studies known as Dietary Approaches to Stop Hypertension. The diet promotes healthy eating with fruits, vegetables, light dairy, lean meats, fish, poultry, nuts and beans. This provides more of the important electrolytes required by the body to function optimally, including potassium, magnesium and calcium. It also recommends lifestyle changes such as adding exercise to your daily routine, drinking less alcohol, and quitting smoking.

    Foods

    • Foods that are particularly high in potassium include apricots, avocado, banana, cantaloupe, honeydew, kiwi, oranges, potatoes with skin, spinach, tomatoes, lima beans, and milk. All meats are also high in potassium, but they are also higher in sodium, so they should be eaten in moderation if your sodium levels need to be controlled.

    Side Effects

    • Increasing the intake of potassium can result in side effects such as upset stomach, vomiting or diarrhea. If you experience any serious side effects, you should contact your doctor immediately, as too much potassium can be fatal. Serious side effects include: stomach pain, unusual stomach bulging, black stools, mental confusion, listlessness, heaviness or weakness of legs, cold, pale, gray skin, tingling, prickling, burning, tight, or pulling sensation of arms, hands, legs, or feet.

    Warning

    • High levels of potassium can be dangerous to older people, or people with kidney problems. The kidneys become less effective at filtering potassium from the blood as we get older, making it more difficult to maintain the balance of potassium. Potassium can be dangerous both in levels that are too low or too high, so it is best to work with a doctor who can monitor your potassium levels and its effect on your health.

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