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Low Potassium Consumption = High Blood Pressure! (Role of Potassium Rich Foods)

Sunday, December 27, 2009
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Ongoing Discussion On Role of Potassium Rich Foods / High Potassium Foods
A recent study conducted by researchers at University of Texas, Dallas, found
consuming too inadequate potassium rich foods (high potassium foods) to potentially be as big a risk factor for high blood pressure as eating too much sodium. The link between high blood pressure and low potassium became more potent when age, race, and other cardiovascular risk factors, such as high cholesterol, diabetes and smoking, were factored in.

"The lower the potassium in the urine, hence the lower the potassium in the diet, the higher the blood pressure," lead study author Dr. Susan Hedayati, of the University of Texas South Western Medical Center at Dallas, said in a news release this past November. "This effect was even stronger than the effect of sodium on blood pressure."

The study also identified a gene -
WNK1 that could influence potassium's effects on blood pressure. More research is being done to test how fixed levels of potassium in a diet affect blood pressure and the gene's activity. The cautionary results raised from this study were targeted primarily towards the African American community.

Meanwhile, the researchers urged people to consume more potassium rich foods / high potassium foods and less sodium. "High potassium foods include fruits such as bananas, and citrus fruits and vegetables,"Hedayati said. "Consuming a larger amount of these foods in the diet may lower blood pressure."

The study
was presented at the American Society of Nephrology's annual meeting, in Philadelphia in mid November 2008.

Common High Potassium Foods / Potassium Rich Foods that are Low in Sodium

 Banana 1 raw  -  422mg

 Cantaloupe 1 cup balls  - 473mg
 
 White grapefruit juice 1 cup - 400 mg
 
 Honeydew melon 1 cup - 388 mg
 
 Nectarines 1 qty -  273 mg
 
 Plaintain raw, 1 medium - 893 mg 
 Raisins 1 cup  - 1086 mg
 
 Potato baked 1 without salt - 1081 mg 
 Artichokes 1 cup cooked without salt - 595 mg
 
Red kidney beans, 1 cup -  713mg
 
 Barley pearled 1 cup raw -  560 mg
 
 Papaya 1 cup - 360 mg
 
 Orange juice raw 1 cup - 496 mg

Source: USDA National Nutrient Database for Standard Reference.

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User Comments

23 August, 2012 | apeksha dighe | Reply

apeksha dighe yes i have studied that potassium is helpful in controlling the heart beat. so, if the heart rate is controllable than the blood pressure will also be normal.

27 August, 2012 | Vijayalakshmi Iyengar | Reply

Vijayalakshmi Iyengar
Dear Apeksha Dighe, Researchers have concluded that low potassium intake may be one of the contributors to high blood pressure and people with high potassium intake have lower blood pressure compared to those who have low potassium intake but they are still not able to pin point exactly how it does the same.
That apart High blood pressure could be due to a number of reasons such as Smoking, high levels of Alcohol consumption, Obesity / being overweight, Diabetes, Sedentary lifestyle ,Lack of physical activity, Insufficient calcium, potassium, and magnesium consumption or Vitamin D deficiency, age, stress etc. So on one hand it is healthy to reduce sodium and increase intake of potassium rich foods, but also get a medical diagnosis for the cause of high blood pressure in the person concerned to take appropriate help.
I hope this puts things in perspective.
Regards
Vijayalakshmi Iyengar
Sr.Dietitian, Nutritionvista.com

10 September, 2010 | Poonam | Reply

Poonam Do any non veg foods have potassium?

22 December, 2010 | Vijayalakshmi Iyengar | Reply

Vijayalakshmi Iyengar Yes we do have non veg foods rich in potassium. Sea foods like Cod, Clam, Tuna, Halibut, Trout, Salmon, and Sardines. The other non veg sources are Veal, Beef, Chicken, Pork, Turkey, Milk and Eggs.

11 June, 2010 | Richa | Reply

Richa I also agree, it is a known fact that excessive soduim intake may increase blood pressure.But not many people may be aware of role of potassium in regulation of BP.

10 June, 2010 | Poonam Vaswani | Reply

Poonam Vaswani Most adults consume only half the recommended daily allowance of potassium. 6-7 servings of fruits and vegetables per day is a must for persons suffering from hypertension.

22 October, 2009 | V VENKATA RAO | Reply

V VENKATA RAO this article is very useful for those who are suffering with Blood pressure. till now we do not know about potassium intake will effect the BP. We only know that Sodium intake will increase blood pressure, so it is very useful article

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