Diet rich in potassium helps reduce high blood pressure

Arterial hypertension, also known as high blood pressure, is a chronic disease that affects 35% of the Brazilian population, according to data from the Ministry of Health. Therefore, care is needed with food, as excess salt can contribute to increased blood pressure.

“It is well known that high salt intake is associated with high blood pressure and an increased risk of heart attacks and strokes. In addition high pressure is the first leading cause of kidney failure,” explains nephrologist Dr. Caroline Reigada, specialist in Intensive Care Medicine by the Brazilian Association of Intensive Care Medicine.

Potassium against high blood pressure

some foodshowever, act as protection, as certain substances are beneficial to the body and help control the pressure. Potassium, present in bananas, avocados, salmon, among others, is an example of this, as shown by a study published in the European Heart Journal, a journal of the European Society of Cardiology, in July 2022.

“Potassium helps the body excrete more sodium in the urine. The study showed that dietary potassium was associated with greater health gains in women. It is worth remembering that the increased intake of potassium has also been linked to the prevention of other cardiovascular risks”, adds nutritionist Dr. Marcella Garcez, director and professor at the Brazilian Association of Nutrology (ABRAN).

Differences in men and women

The study published in the European Heart Journal included 24,963 participants (11,267 men and 13,696 women) from the EPIC-Norfolk study, which recruited people aged 40 to 79 years from general practice in Norfolk, UK, between 1993 and 1997. 59 years for men and 58 years for women. The researchers analyzed the association between potassium intake and blood pressure after adjusting for age, gender, and sodium intake.

“The results suggest that potassium helps preserve heart health, but that women benefit more than men. The relationship between potassium and cardiovascular events was the same regardless of salt intake, suggesting that potassium has other ways of protecting the heart besides increasing sodium excretion,” explains Dr. Caroline Reigada.

Potassium source foods

The World Health Organization (WHO) recommends that adults consume at least 3.5 grams of potassium per day. “Foods Potassium-rich foods include vegetables, fruits, nuts, beans, dairy and fish,” says Dr. Marcella Garcia.

This type of mineral is present in foods such as banana (each 100g has 358mg), avocado (485mg), salmon (628mg), potato (535mg), milk (154mg), spinach (558mg), dark chocolate (830mg), pistachio (1,025mg), Brazil nuts (659mg) and mushrooms (318mg).

Other Potassium Benefits

According to Dr. Caroline Reigada, the consumption of potassium also helps to prevent kidney stones. “Abnormally high calcium in the urine (hypercalciuria) increases the risk of developing kidney stones. Thus, to reduce the excretion of calcium in the urine, high potassium intake additionally reduces the risk of kidney stone formation.

Opt for healthier foodsis

The doctors emphasize that the findings indicate that a heart-healthy diet goes beyond limit salt to increase the potassium content. “Food companies can help by switching from standard sodium-based salt to a potassium salt alternative in processed foods. In addition, we should all prioritize fresh and unprocessed foods, as they are rich in potassium and low in salt”, recommends Dr. Marcella Garcia.