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Salt, Potassium and Blood Pressure

Salt (really sodium) and potassium can have a large impact on blood pressure measurement. Lowering sodium in a diet coupled with increasing intake of potassium can be really helpful in preventing and/or controlling high blood pressure (hypertension.) This is important because uncontrolled hypertension can lead to strokes and heart attacks.

It is recommended that we consume no more than 2,300 mg. of sodium per day. For middle-aged and older persons, blacks and those with hypertension, their intake should be even lower or around 1,500 mg. per day. Table salt, which is sodium chloride, is only part of the problem. For the average person, only about 6%-10% of the sodium consumed comes from the sodium you add when you cook or add it to your plate. Another 10% comes from the natural sodium in foods. The rest (about 75%) comes from the sodium that is put in processed foods (manufactured) foods. Restaurant foods may also be very high in sodium.

Reducing sodium is pretty easy and straightforward. You can certainly control what you add to your foods. Read your food labels to look for sodium (and salt) and compare products. There can be a large difference in brands of the same product. In addition, there are a lot of low sodium (defined as 140 mg or less) products available.

While you want to decrease sodium in the diet, most people should INCREASE potassium. Potassium, a mineral found in foods, plays an important role in the normal water balance between the cells and body fluids. This affects the volume of blood that the heart pumps every day. As with so many functions in the body, there are specific amounts of minerals required to correctly perform the job. For many years, medical practitioners have known that potassium intake needs to be increased when people with certain diseases of the heart (like high blood pressure) take medications that cause the body to lose water (through increased urination.) While the water loss is desirable in these situations, the potassium loss is not, as it disrupts the delicate balance of minerals. This problem may be managed through an increase in high potassium foods, or may require a potassium supplement as a medicine.

Continuing research on potassium shows that a potassium-rich diet may actually help control, reduce or prevent hypertension . The 2005 recommended daily intake is 4,700 mg. daily for adults which is an increase from previous recommendations. Potassium is found naturally in a wide variety of foods. Foods considered to be rich in potassium include: baked potatoes, sweet potatoes, avocados, dried fruits, like figs, prunes and raisins, cantaloupe, cooked leafy greens like spinach and Swiss chard, kidneys beans, oranges, orange juice, root vegetables and bananas. Potassium may also be taken in a supplement (pill form), however obtaining potassium from the diet is the preferred method. Before taking a supplement, discuss it with your health care provider. For persons with impaired kidney functioning or for persons taking ace-inhibitor drugs for high blood pressure, potassium supplements can be dangerous .

We grew up with the adage “An apple a day keeps the doctor away.” But perhaps “A banana a day” would be better (or an apple and a banana.) Why? The answer is because after years of research, scientists have been able to make a definitive statement on potassium and its relationship to hypertension (high blood pressure.) For written brochure on sodium and potassium, District residents can call QVHD, 248-4528 or request on line, www.qvhd.org

Quinnipiack Valley Health District
1151 Hartford Turnpike
North Haven, CT 06473

Phone. (203) 248-4528
Fax. (203) 248-6671
E-Mail. info@qvhd.org