Don’t Just Cut the Salt
By Editorial Staff
If you're concerned about high blood pressure, you've probably heard the same advice for years: Cut back on salt. That's still good advice, but it may only be half the story. Researchers are increasingly recognizing that getting enough potassium may be just as important to the blood-pressure equation.
Sodium and potassium perform a delicate balancing act in the body. Too much sodium can contribute to higher blood pressure, particularly in people who are sensitive to its effects. Potassium works differently, helping the kidneys manage sodium and influencing processes that regulate blood pressure. Unfortunately, the modern diet often delivers plenty of the first and too little of the second.
A review in the American Journal of Clinical Nutrition argues that blood-pressure recommendations should reflect that relationship. After examining the evolving evidence, the authors concluded that public-health efforts shouldn't focus exclusively on reducing sodium. Increasing dietary potassium should be part of the strategy, too.
Potassium is naturally abundant in many whole foods, including potatoes, beans and lentils, leafy greens, tomatoes, avocados, bananas, oranges, yogurt and other foods. Making more room for these foods can accomplish something else at the same time: They may replace highly processed foods that tend to be major sources of dietary sodium.
The two-pronged approach is particularly relevant because many people aren't doing well on either side of the equation. Recent U.S. data involving adults with hypertension found that only about 29% met the recommended sodium level and 20% met the recommended potassium level – and just 1.3% met both.
The message is refreshingly simple: For healthier blood pressure, don't only think about what you need to eat less of. Pay attention to what you may need more of, too.
Note: Talk to your doctor first! If you have kidney disease or take medications that affect potassium levels, talk with your health care provider before deliberately increasing potassium intake, particularly if considering a potassium supplement.
