Stimulating potassium, not just sodium cutting, can be the best way to reduce blood pressure

Adding potassium to your diet could be an easier and more effective way to reduce blood pressure than cut salt alone, discovers new research.

The study, published in the American journal of physiology-renal physiologyBases on what scientists have understood: that sodium and potassium work together to regulate blood pressure.

“Usually, when we have high blood pressure, we are advised to eat less sodium,” said study author Anita Layton, PHD, professor of applied mathematics, IT, pharmacy and biology at the University of Waterloo in Canada, said Health.

The new research, however, “suggests that adding potassium -rich foods to your diet, such as bananas or broccoli, could have a greater positive impact on your blood pressure than simple sodium cut,” Layton said in a press release.

For the study, Layton and his team dug how the relationship of potassium / sodium has an impact on the body.

Using a mathematical model, study authors simulated how different sodium / potassium reports affected body systems, including the renal system (kidneys), the cardiovascular system and the gastrointestinal system. “I mainly used mathematics as a microscope,” said Layton.

In the end, the researchers found that more food potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake – when potassium has increased, regardless of sodium levels, blood pressure has dropped.

The researchers also discovered a notable difference when they adapted to sex in mathematical models: men were more likely to have a greater reduction in blood pressure after having increased their potassium / sodium ratio than premenopausal women. (It is a key differentiator because the blood pressure tends to check after menopause.))

Researchers say, however, that it is important to take these results with a grain of salt: computer models are a quick, inexpensive and ethical way to simulate the human body, but Layton stressed that they are an “approximation of physiology”.

An understanding of the balance of sodium and potassium in the body and its effects on heart health is not necessarily new.

When you consume too much sodium, more water is attracted to your blood vessels, swelling their blood volume. This increases your blood pressure, which can damage the walls of the vessels and lead to the accumulation of plaque in your arteries. This slows down the healthy blood flow and stressed your heart over time.

Potassium has the opposite effect: it relaxes the walls of your blood vessels, reducing tension in your arteries so that the blood can circulate more easily, said Michelle Routhettein, RD, a dietitian of preventive cardiology to a fully nourished practice, a practice of advice and advice in nutrition. (Routhenstein was not involved in the new study.)

“One of the ways in sodium and potassium operate in tandem is by the kidneys,” said Routhenstein Health. Your kidneys have specialized proteins, called carriers, who use potassium to channel your body sodium through your urine. Basically, the more potassium you eat, the less sodium you keep.

Potassium supplements include potential security risks, so obtaining potassium through food is the way to follow, said Layton and Routhenstein.

The FDA has set the daily value of potassium at 4,700 milligrams, while the American Heart Association recommends a daily contribution of 3,500 to 5,000 milligrams to treat high blood pressure.

Most adults are not getting closer to this amount, said Routhenstein. (At least, men should target at least 3,400 milligrams of potassium per day, while women should draw at least 2,600 milligrams.)

Bananas get all glory, with an average fruit serving 422 milligrams of potassium. However, there are many other potassium -rich foods that can help you lower blood pressure, such as apricots, lenses, oven potatoes, spinach and salmon.

There is no “golden” potassium / sodium ratio which is recommended for everyone. Your health history, your lifestyle and your dietetic needs all play a role in the quantity of each mineral that you should eat per day, said Roathenstein.

The American Heart Association suggests limiting the daily sodium intake to 1,500 to 2,300 milligrams, especially if you have high blood pressure. (Combine this with 4700 milligrams of potassium, and you look double sodium potassium, or a ratio 2: 1.)

It can be easier for some people than others. For example, if you order most of your meals, it will take more time and effort to make lasting changes.

“I have helped many people withdraw from their blood pressure medications when they only go out to eat,” said Routhenstein. “In these situations, potassium is the place where we focus first because we have more ability to control this.”

Working with a recorded dietitian that specializes in heart disease can help you determine what works best for you.

If you want to start making small changes for yourself, here are some tips to help you work on your ideal balance:

• Limit your daily sodium to 2,300 milligrams. Do your best to spread your contribution throughout the day, rather than eating everything at the same time.
• Increase your potassium –. Many foods rich in potassium is also rich in fiber, and too quickly can cause gastrointestinal distress such as gas and bloating, and perhaps even dramatic changes in your blood pressure.
• Make an exchange rich in potassium for each meal. For breakfast, exchange strawberries for bananas; At lunch, use spinach instead of the Iceberg lettuce; And at dinner, add kidney beans or lenses.

Remember, your diet Also Must be pleasant to stick. “It must be personalized because trying to change quickly is not durable,” said Routhenstein. “And with heart health, you must have a long -term match plan.”