We have known for for years that eating too much salt (sodium chloride) can increase blood pressure and lead to heart disease, heart failure, stroke and kidney failure. But what about potassium? A recent study published in the British Medical Journal showed that high potassium intake LOWERED blood pressure and was associated with a LOWER risk of stroke. Higher potassium intake lowered systolic (top number) and diastolic blood pressure (bottom number). The average blood pressure reductions for those with higher potassium consumption was 5.9 mmHg and 3.8mmHg for the sytolic and diastolic, respectively. The reductions were even seen in patients with high sodium intake and those on blood pressure medications. Patients, especially those with high blood pressure, should not only reduce their sodium intake but also increase their potassium intake. How much potassium is enough? Experts recommend a daily intake of 4700mg of dietary potassium as part of a balanced diet. On average, a US adult male only consumes 3200mg and US women only average 2400mg a day. How foods are cooked partly determines potassium levels. For example, boiling vegetables depletes potassium. A boiled potato has about half the potassium as a baked potato. To preserve potassium, it is best to eat fruits and vegeatabes raw or lightly steamed.
