Potassium Power

If sodium is the bad guy when it comes to hypertension, then potassium is the good guy. So a good strategy for lowering blood pressure is to not only reduce sodium but to increase potassium.

Like sodium, potassium helps control blood pressure, among other vital functions. While Americans consume far too much sodium, they get too little potassium (Canadians do only a little better). That may be one reason why most people here eventually develop high blood pressure. But in the developing world, where diets tend to be relatively rich in potassium and low in sodium, high blood pressure is nearly nonexistent. When people move from developing to industrialized countries, their blood pressure tends to rise, and the change in diet may be a factor in this.

Sodium tends to be found in processed and fast food, while potassium is mostly found in nutritious foods. In fact, a Canadian study suggested that a simple test for urinary potassium level (which closely follows dietary potassium intake) provides an accurate picture of how good someone's diet is. It found that the higher the potassium level, the better the diet tends to be (accompanied by lower blood pressure and body weight as well). If other research confirms these findings, such a test would be a good way for doctors to assess their patients’ eating habits, always a tricky matter.

A mineral seesaw

The U.S. government recommends at least 4,700 milligrams of potassium a day--three times as much potassium as sodium. That's what the anti-hypertension DASH diet provides. However, most Americans get only half that much potassium, and many consume less potassium than sodium.

An easy way to cut down on sodium is to choose more potassium-rich foods. As one mineral goes up in the diet, the other tends to go down. Vegetables (especially leafy greens and potatoes), bananas, citrus fruits, and beans are rich in potassium. Dairy products, fish, and nuts are also good sources. These foods help keep us healthy in other ways, too. Don't take potassium supplements, unless your doctor has recommended them.

Keep in mind: Potassium is not great for everyone. People who have impaired kidney function or are taking certain medications may need to limit their intake in order to prevent potentially dangerous arrhythmias. This is especially true for those taking ACE inhibitors or potassium-sparing diuretics.