Potassium is Key to Lowering Blood Pressure

The whole of Americans with high blood pressure continues to climb every year. The American Heart association estimates that currently, one third of U.S. Adults over age 20 have high blood pressure. Incorporating more potassium in your diet may be the key to lowering it.

High blood pressure is a serious disease because it often has no symptoms, so it goes undetected for years. Left uncontrolled, it can lead to stroke, heart attack, heart failure, or kidney failure. The only way to decide if your blood pressure is high is to have it checked.

12 OUNCES EQUALS HOW MANY CUPS

We used to think that controlling our sodium intake was the best way to keep blood pressure in check. It was not until 2005 when the updated Dietary Guidelines for Americans came out that concentration was given to the sway potassium has on our health.

The new guidelines sparked interest in the Dash (Dietary Approaches to Stop Hypertension) diet, which limits sodium intake to control hypertension. It also recognizes the role of three other minerals - calcium, magnesium, and potassium - in lowering blood pressure.

Volunteers who participated in the Dash study ate nine to 11 servings of fruits and vegetables per day, three servings of low-fat dairy foods, and lower amounts of sodium. The advantage of potassium was confirmed when their blood pressure decreased within two weeks of following the Dash diet.

The newest guidelines from the fabricate of rehabilitation encourage Americans to consume 4,700 milligrams of potassium each day. Food is the best way to get the potassium you need, and most fruits and vegetables are full of it. If you plan bananas were your best bet for potassium, think again.

1,000 mg

Avocado (1 cup
Baked potato (8 ounces with skin)
Edamame (1 cup shelled, cooked)

750 mg

Winter squash (1 cup, cooked)
Tomato sauce (1 cup)
Salmon (6 ounces)

500 mg

Bananas (1 large)
Orange juice (1 cup)
Yogurt (1 cup plain low-fat)

250 mg

Broccoli (1/2 cup, cooked)
Orange (1 medium)
Milk (1 cup)

By eating fruits and vegetables throughout the day you will do more than just lower your blood pressure. They consist of many vitamins, minerals, and antioxidants and the fiber in them will keep you full.

Potassium is Key to Lowering Blood Pressure

12 OUNCES EQUALS HOW MANY CUPS

Blood Pressure - 9 Steps to Rein in a Skyrocketing Blood Pressure

If you live with high blood pressure, you're familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.

Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.

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Here are 9 steps that will start you towards blood pressure control.

1. Put out the cigarette.

There is a significant blood pressure rise with every cigarette you smoke.

2. Pour out the liquor.

More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

3. Get off the couch.

Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!

4. Chill out.

Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk - whatever works for you.

5. Do NOT chew the fat.

Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).

6. Use fatty acids.

Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).

7. Stop shaking the salt.

Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.

8. Rake in the roughage.

Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.

9. Know your minerals.

Three minerals play critical roles in blood pressure management - potassium, magnesium, and calcium.

Potassium

If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.

Magnesium

As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.

Calcium

Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.

Blood Pressure - 9 Steps to Rein in a Skyrocketing Blood Pressure

12 OUNCES EQUALS