Banana Republic
For years we’ve heard that we need to lay off the salt if we want to lower our blood pressure and reduce our risk of stroke. In fact, that recommendation forms the entire basis for the new DASH diet section of the latest food guidelines put out by the USDA.
But simply reducing sodium intake doesn’t seem to do the trick. A recent study sheds some light on why high sodium intake is the red herring — and not getting enough potassium in your diet could be the real culprit. Perhaps even more important is striking a better balance between your sodium and potassium levels.
The study found that when a group of healthy people supplemented their usual diet with additional potassium, there was a significant decrease in their platelet activity. Apparently, when blood platelets don’t get enough potassium, they can become overactive — a key factor in stroke risk.
But this simple finding has some complex implications. First, the positive effect was only statistically significant in those participants who had normal or adequate levels of potassium to begin with, indicating that supplementing with additional potassium to boost levels that are already “normal” or “adequate” might be what we really need to reduce our risk of stroke.
Second, those who entered the study with a lower potassium level than the current guidelines did not experience the same positive effect. Presumably, the supplementation was not enough to get the protective effect.
The bottom line of this study and some other recent recommendations points to a need for more potassium, not just less sodium to lower high blood pressure, decrease stroke risk, and other health problems that might stem from this imbalance.
The average American male consumes about 2.8 to 3.3 grams of potassium each day, and the American female averages 2.2 to 2.4. The Linus Pauling Institute’s Micronutrient Information Center suggests that number should be closer to 4.7 grams per day for both sexes.
The best-known potassium booster is of course, the banana, which has 467 mg. But you might be surprised to learn that a baked potato — with the skin on — has 721 mg. And 1/2 cup of dried prunes has 633 mg. The same amount of raisins comes in at 598 mg.
It might be difficult to get the optimal amount of potassium from food sources, but there is potential for serious side effects, such as hyperkalemia (see “What is…” below), so it’s best not to go solo on the supplementation. Work with a physician to determine how much is best for you.
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A super start
Q: My doctor has advised me that my blood pressure is high and would like me to take medication to lower it. I have begun an exercise program and I’m thinking there are also other means to lower blood pressure. What else can I do to avoid the blood pressure medicine?
JVW: Your determination to resolve your hypertension naturally and your first positive step of undertaking an exercise program bode well for your success. It may take some “experimenting” (with the help of a physician skilled in nutritional therapies, of course) to find an approach that is tailored to you, but willingness to try and the initiative to get started are a great beginning.
The first thing to consider is the underlying cause of your elevated blood pressure. Certain conditions such as diabetes or food allergies can be causes of high blood pressure. If this is the case, then dietary changes can go a long way toward bringing it down. Vegetarians often naturally have lower blood pressure, most likely due to their diet being higher in fruits, vegetables, and whole grains. A vegetarian diet is also naturally higher in potassium and lower in sodium. I’m not suggesting you need to become a vegetarian, since I don’t believe this is the best diet for most of us. But perhaps increasing your intake of fruits and vegetables will impart some of the same benefit to you.
As the article above points out, the “experts” used to believe that simply lowering one’s sodium intake would bring down blood pressure, but this doesn’t seem to be the whole story. When your potassium intake is too low and your sodium intake is too high, your blood platelets don’t function properly, which can affect blood pressure. A better balance could mean lower blood pressure for many individuals.
Sometimes taking more calcium can reduce blood pressure, but it’s important to remember to take magnesium along with it. Magnesium can also lower blood pressure because of its ability to relax muscles including the muscles in the walls of the blood vessels.
Other nutrients that can help are vitamin C, amino acids like l-tryptophan and taurine, and co-enzyme Q10. To determine the most appropriate approach or combination of approaches for you, I suggest you work closely with a natural medicine physician. For a list of such physicians in your area, you can call the American College for Advancement in Medicine (ACAM) at 888-439-6891 or visit their website at www.acam.org.
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What is…hyperkalemia?
Hyperkalemia occurs when serum potassium concentrations in the body are abnormally elevated. The kidneys can become overwhelmed as the potassium present in the system exceeds their capacity to eliminate it. This condition can result in chronic or acute renal failure.
Coincidentally, beta-blockers that are sometimes prescribed for hypertension can cause hyperkalemia, further illustrating the critical connection between potassium levels and hypertension control. Another good reason to try natural methods first.
Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing
Sources: Kimura M, et al. “Potassium chloride supplementation diminishes platelet reactivity in humans.” Hypertension 2004; 44(6): 969-973
Fujita T, et al. “Effects of increased adrenomedullary activity and taurine in young patients with borderline hypertension.” Circulation 1987; 75: 525
