Potassium and High Blood Pressure

Fruit plate, a photo by Upsilon Andromedae on Flickr.

Ever wonder why we crave for certain foods at certain times?  I'm not talking about sudden craving for, say, donuts, which I would probably consider an unhealthy craving.  I'm talking about whole, natural foods here.  When we do crave for those, sometimes, it could be our body's subtle way of telling us we need certain nutrients.  Don't you find that fruit plate above quite inviting?  I do.  I see the words antioxidant and Vitamin C hidden among the grapes, strawberries, orange slice and everything else on the plate.

 Ever since I could remember, I love these fruits, in order of preference:

• mangoes
• melons / cantaloupe
• jack fruit
• avocados
• pineapples
• grapes (that includes raisins)
• papayas 
• prunes
• kiwi fruits (newbie on the list)

And I eat vegetables too but I am loving these in a whole new light:

• cauliflower
• broccoli
• lettuce
• celery
• cabbage
• asparagus

Not to forget root crops such as:

• potatoes (I go crazy over these)
• sweet potatoes

I love other fruits and veggies but I purposely listed only these.  Know what these foods have in common?  They all contain an essential mineral called Potassium in higher or considerable quantity compared to other foods. Why the interest in potassium?  Well, for one thing, it is directly linked to heart health and  it plays an important role in the management of hypertension.  How is that?  Potassium is claimed to have relaxing effect on the blood vessels or it promotes lesser contraction.  Either way, relaxed blood vessels leads to lesser pressure.  Also, potassium balances out the effects of sodium.   

It is recommended in the USDA that an adult should have 4,700 mg of potassium daily.  Much as I would like to comply with that, it's kind of difficult though.  I would have to gobble up most of those on the list on a daily basis or have very large servings of at least three items that are in season or are readily available. I think 2,000 mg is manageable for me right now.  At least I can start somewhere, and work it up from there.

I don't consider potassium supplementation necessary for me.  I think it's best to get it naturally.  Besides, I love these potassium-rich foods so it's not quite an effort to shove these down my throat.  The challenge would be to have these on regular, rotational basis on my diet.  That should do the trick.


Here are interesting articles to read that could serve as guide for potassium intake:

• Potassium Rich Foods
• Potassium and Health
• Minerals Chart

Generally, people with hypertension like me could benefit from increasing potassium levels. But while it is an essential nutrient, some people like those with renal failure need to limit potassium intake.  It is always best to consult with doctors and nutritionists or dieticians.