Potassium and Blood Pressure

Eating a range of foods that is high in potassium could help lower blood pressure, especially fruit and vegetables. There is a lot of evidence that potassium can help to lower blood pressure.

Potassium helps the body maintain a balance of fluids and electrolytes. When potassium levels are low, the body may hold onto more fluid, which increases blood pressure. Potassium also helps relax muscles in the walls of blood vessels, which also lowers blood pressure.

A study performed on 459 adults found people who ate more potassium had lower blood pressure readings, even if they were not taking medication to lower their blood pressure.

Does potassium lower blood pressure?

Potassium reduces blood pressure by blocking the effect of sodium on the body. Potassium helps balance fluids and electrolytes. If the body carries too much water it creates more fluid and potassium in the blood.

Please note: We advise speaking to your healthcare professional before incorporating potassium into your diet, especially if you have any kidney conditions.

How long does it take for potassium to lower blood pressure?

The length of time it takes for potassium to lower blood pressure depends on the person’s starting blood pressure level and how much potassium they consume. Some people may see a decrease in blood pressure within a few days, while others may take a few weeks.

Generally, it will take a few weeks to months to reduce blood pressure using potassium. Which is why, including a balanced diet and exercise to your lifestyle is important long term.

How much potassium a day to lower blood pressure

The amount of potassium an individual should take varies depending on an individual’s situation. However, the American Heart Association (AHA) recommends that adults consume 4,700 mg of potassium per day to lower blood pressure and improve heart health.

How can you make sure you’re getting enough potassium in your diet? The best way to do that is to eat plenty of fruits and vegetables, which are naturally high in potassium. Craig Beavers, member of the American College of Cardiology (ACC)’s Cardiovascular Team Section and Leadership Council and director of cardiovascular services at Baptist Health Paducah recommends looking for potassium supplements that also include magnesium, which is another important electrolyte for blood pressure control.

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“It’s important to have a good balance of all of the electrolytes in your body,” Beavers says. “If you’re not getting enough potassium, you may not be getting the full benefits of blood pressure control.”

The recommended potassium intake for adults is 4,700 milligrams per day. Some people may need more or less potassium, depending on their health and other factors.
The recommended potassium intake for children is 3,000 mg/day.

Below we have listed some potassium-rich foods to consider:

Fruits high in potassium

FRUIT	Potassium per fruit (DV = Daily Value)	Potassium per 100g	Potassium per 200 calories
Avocado	975mg = 21% DV	485mg = 10% DV	606mg = 13% DV
Guava	688mg = 13 % DV	417mg = 9% DV	1225mg = 26% DV
Banana	537mg = 11 % DV	358mg = 8 % DV	804mg = 17 % DV
Apricot	401mg = 9 % DV	259mg = 6 % DV	1079mg = 23 % DV
Oranges	326mg = 7 % DV	181mg = 4 % DV	770mg = 16 % DV
Grapefruit	320mg = 7 % DV	139mg = 3 % DV	869mg = 18 % DV
Plums	259mg = 6 % DV	157mg = 3 % DV	683mg = 15 % DV

_{Source: 20 Vegetables High in Potassium, myfooddata.com}

Vegetables high in potassium

FRUIT	Potassium per fruit (DV = Daily Value)	Potassium per 100g	Potassium per 200 calories
Beet Green	1309mg = 28% DV	909mg = 19% DV	6733mg = 143% DV
Lima Beans	969mg = 21% DV	570mg = 12% DV	927mg = 20% DV
Potato	926mg = 20% DV	535mg = 11% DV	1151mg = 24% DV
Spinach	839mg = 18% DV	466mg = 10% DV	4052mg = 86% DV
Pak Choi	631mg = 13% DV	371mg = 8% DV	6183mg = 132% DV
Tomato	523mg = 11% DV	218mg = 5% DV	2422mg = 52% DV
Zuccini	475mg = 10% DV	264mg = 6% DV	3520mg = 75% DV

_{Source: 22 Fruits High in Potassium, myfooddata.com}

Disclaimer: We strongly advise speaking to a health care professional before considering increasing your potassium intake. They will be able to guide you with a diet that will be complimentary for your needs and blood pressure.