How does reducing sodium and increasing potassium in your diet help manage blood pressure?

Maintaining the right balance of sodium versus potassium intake can have an important effect on blood pressure.

How Sodium Affects Blood Pressure

Sodium is an important nutrient for your body and is particularly important in maintaining your body’s fluid balance. Sodium is also important for proper muscle and nerve function.

However, if sodium intake is too high, it can cause the body to retain water which causes bloating and weight gain. This is because extra sodium in the blood pulls water into the blood vessels which can lead to an increase in blood pressure. Therefore, reducing sodium intake in your food can help maintain a normal blood pressure.

According to the American Heart Association, 90% of Americans consume more sodium than is recommended. In fact, the average American eats more than 3400 mg of sodium daily, versus the recommended daily intake of 2300 mg per day.

Sodium in the Diet

Sodium is present in many foods. Processed and packaged foods, and foods we eat at restaurants can have the largest amounts of sodium. For processed and packaged foods, it is recommended to read the Nutrition Fact labels and also consider the serving size. Again the goal is achieve a daily intake of less than 2300 mg per day. Reducing processed and packaged foods in your diet, and instead choosing “whole foods” can help you achieve your blood pressure goals.

According the American Heart Association, these are the six most common foods that add significant amounts of salt to the diet:

• Bread and rolls
• Sandwiches
• Cold cuts and cured meats
• Soup
• Burritos and tacos
• Pizza

Other foods with salt include cheeses and buttermilk, sauces and condiments, frozen dinners, snack foods, and canned vegetables.

Suggestions on Reducing Salt in the Diet

There are several actions you can do every day to reduce your sodium intake:

• Don’t add table salt to your food; use other spices if possible
• Use fresh ingredients instead of processed and packaged foods
• Choose products that do not contain added salt, including nuts
• Rinse canned vegetables and beans to reduce sodium
• When eating out, choose fresh vegetables and fruits and reduce portion size

How Potassium Affects Blood Pressure

Foods that contain potassium can help maintain a healthy blood pressure because potassium lessens the effects of sodium. Increasing potassium in your diet can help increase the excretion of sodium via the urine. Potassium also can reduce tension in the walls of blood vessels, which can directly help manage blood pressure**.

Recommended Daily Potassium Intake

According to the American Heart Association, the recommended daily potassium intake for an adult is 3400 mg per day for men and 2600 mg for women. One type of diet that is commonly recommended by physicians, the DASH (Dietary Approached to Stop Hypertension) diet recommends many foods such as fruits, vegetables, low fat milk and fish that naturally provide potassium.

Avoiding Too Much Potassium

It is possible to consume too much potassium in your diet, especially for people with kidney disorders. The kidneys are responsible for removing potassium from the blood and when kidneys are not able to remove this potassium, potassium levels can increase in the blood.

When potassium levels in the blood become too high (a condition called hyperkalemia), symptoms can occur including nausea, vomiting, irregular pulse, shortness of breath, and chest pain. Fainting can also occur.

Importantly, potassium can also interact with a variety of medications including several blood pressure medications and other prescription medications.

Therefore, it is recommended that you consult with a qualified physician prior to using supplemental potassium if you have a diagnosed medical condition or are taking prescription medications, including blood pressure medications.

The following table lists many foods that contain potassium: