According to the Centers for Disease Control and Prevention (CDC), nearly one-third of Americans suffers from high blood pressure (hypertension).1 Another 33 percent have pre-hypertension, where their blood pressure is higher than desirable but not high enough to be classified as hypertension. Hypertension carries a high cost to your health. It is a major risk factor for cardiovascular disease and stroke,2 which are in the first and fifth position for leading causes of death in the U.S.3 The financial burden is over $48 billion each year in direct medical costs and lost work days, but does not include a number of other health conditions worsened by hypertension, including kidney disease and cognitive decline. Only 54 percent of those with hypertension have their blood pressure under control.4 Unfortunately, while blood pressure monitoring has become commonplace at the dentist's and eye doctor's offices, the CDC estimates 1 in 5 people are not aware they have hypertension. There are several ways to reduce your blood pressure without drugs, which I discuss below. Among them is balancing your potassium level, as this electrolyte has a significant effect on muscle contraction and arterial wall relaxation, but most Americans barely get half of the recommended daily allowance.5 What Is High Blood Pressure?When your physician takes your blood pressure, he uses a sphygmomanometer to measure the amount of pressure your heart exerts to push blood through your arterial system. The top number represents the highest pressure and the bottom number is the lowest pressure needed. These numbers are related to the elasticity and diameter of your arterial walls. When the pressure required to circulate your blood is high, it places an abnormal amount of stress on your heart muscle and smaller arteries, and reduces the amount of oxygen delivered to the smallest blood vessels in your body. Both of these consequences account for many of the secondary effects of hypertension. Your blood pressure reading can vary throughout the day, so one high reading is not a concern. It is only when your blood pressure is consistently or chronically higher than normal that significant health conditions may occur. The validity of your blood pressure reading will be affected by the size of the blood pressure cuff, the position of the cuff on your arm and whether you're nervous. Measuring your blood pressure in both arms at the same office visit may also give your vital information about your circulatory health. A number of studies have revealed that a significant difference between your right and left arm pressure may indicate circulatory problems that raise your risk for stroke, peripheral artery disease or other cardiovascular problems. While small differences between your arms is normal, researchers found when there is a difference of 5 points in the systolic reading (top number) it doubled the risk of dying from heart disease in the following eight years.6 The difference suggests the presence of plaque in the artery supplying the arm with the higher pressure.7 In a meta-analysis evaluating mortality rates of over 17,000 participants with inter-arm systolic blood pressure differences, researchers found participants with less than 10 points difference compared to those with greater than 10 point difference between arms suffered a 58 percent increased risk of death from cardiovascular disease.8 However, when the difference increased to 15 points, the risk increased to 88 percent. Potassium Level Impacts High Blood PressurePotassium is a naturally occurring mineral that your body uses as an electrolyte, or substance in solution that will conduct electricity, and is vital for normal functioning. Diarrhea, vomiting, excessive sweating (such as when using a sauna) and some drugs may deplete or disrupt your potassium balance. But, the most common reason your potassium levels are not within normal limits is due to poor dietary choices. The average reported intake of potassium from food is about half of the 4,700 milligrams (mg) recommended.9 Research demonstrates that these low levels of potassium may have a significant impact on blood pressure, especially as it relates to the amount of salt normally found in a Western diet. Dr. Paul Welton, professor of epidemiology at Tulane School of Public Health and Tropical Medicine, did an analysis in 1997 of over 29 trials that demonstrated low levels of potassium resulted in higher systolic blood pressure readings.10 Studies performed since then have found similar results.11,12 According to Welton:13
Potassium works in your body to relax the walls of your arteries, keep your muscles from cramping, and lowers your blood pressure.14 The reduction in blood pressure with added potassium has also been associated in studies with a reduced risk of stroke.15 The Many Benefits of PotassiumRecent research found that women without hypertension who consumed the most potassium (nearly 3,200 mg/day) had a 21 percent reduced risk of stroke. Further, women who consumed the most potassium were 12 percent less likely to die during the study period than those who consumed the least.16 According to the study's lead researcher:17
Potassium should be the third most abundant mineral in the human body. Adequate amounts of potassium are also associated with quicker recovery from exercise and improved muscle strength.18,19 As an electrolyte, potassium helps to regulate the fluid balance in your cells and throughout your body.20 Fluid balance is essential to maintaining life, preventing dehydration at the cellular level and maintaining brain function.21 Potassium is important in the transmission of nerve impulses in your brain, spinal cord and peripheral nervous system.22 Nerve impulses transmitting information from one nerve to the next happens as the result of electrical activity. This activity is what an electrocardiogram measures as it tracks heart activity. Low levels of potassium have been linked with high levels of insulin and glucose, associated with metabolic syndrome and type 2 diabetes.23 These results have been found in several studies,24 leading researchers to recommend dietary choices that boost potassium levels and reduce the risk of type 2 diabetes. Effects of High Blood Pressure on Your BodyUnfortunately, 20 percent of people who suffer with high blood pressure are unaware of the condition, significantly increasing their potential risk of health problems. With uncontrolled or poorly controlled hypertension, you increase the risk of significant health effects that reduce your quality of life and have a negative effect on the length of your life. Hypertension increases your risk of stroke as it can cause blood vessels in your brain to rupture or clog more easily. In both instances, oxygen supply to a portion of the brain ceases and a stroke results.25 The increased workload on the heart muscle may result in heart failure, and damage to the arteries supplying the heart muscle with oxygen may result in a heart attack. Hypertension may damage the smaller arteries, reducing the amount of oxygen delivered and severely impacting the ability of organs to function, such as your kidneys and eyes. This may result in kidney failure and vision loss. The damage to smaller blood vessels is called microvascular disease and may lead to angina, or chest pain when the heart muscle doesn't get enough oxygen, and sexual dysfunction. Atherosclerosis is another form of damage to the arterial system from hypertension that may result in peripheral vascular disease. The narrowing of the arteries may occur in the legs, arms, stomach and head, triggering pain and fatigue. Sodium/Potassium Ratio Is Key to Strong Muscles and Relaxed ArteriesThe key to relaxing your arterial walls and reducing your blood pressure is the sodium to potassium ratio. In the United States and many other developed countries, salt has been vilified as a primary cause of high blood pressure and heart disease. According to research presented at last year's American Heart Association meeting,26 excessive salt consumption contributed to 2.3 million heart-related deaths worldwide in 2010. However, it's important to realize that most Americans and other Westerners get the majority of their sodium from commercially available table salt and processed foods — not from natural unprocessed salt. So, not only is the ratio between potassium and sodium important, so is the type of sodium consumed. If you eat a lot of processed foods and not many vegetables, there's a good chance your sodium-to-potassium ratio is unbalanced. If you're not sure, try using cron-o-meter.com/mercola, which allows you to enter the foods you eat and then calculates the ratio automatically. It's generally recommended that you consume five times more potassium than sodium, but most Americans get the opposite ratio, eating two times more sodium than potassium. This ratio is more important than your overall salt intake.27 A better strategy to promote public health would be to forgo the strict sodium reduction element and focus recommendations instead on a high-quality diet rich in potassium, as this nutrient helps offset the hypertensive effects of sodium. Imbalance in this ratio can not only lead to hypertension (high blood pressure) but also contribute to a number of other diseases, including:
Why a Balanced Diet Is Your Best Option to Improve Your Potassium LevelGetting nutrients from your food instead of supplements is preferable as your food contains more than a single nutrient and in different forms. For instance, potassium found in fruits and vegetables is potassium citrate or potassium malate, while supplements are often potassium chloride. The citrate and malate forms help produce alkali, which may promote bone health28 and preserve lean muscle mass as you age.29 Bone loss may lead to brittle bones or even osteoporosis. While potassium in fruits and vegetables may help build bone health, potassium chloride may not. As researcher Dr. Bess Dawson-Hughes from Tufts University explains:30
Research by Dawson-Hughes found that people who were in the neutral range for net acid excretion, meaning they had a fairly healthy balance for bone and muscle health, were eating just over eight servings of fruits and vegetables a day along with 5.5 servings of grains. When they rounded this out, it came to about half as many grains as fruits and vegetables. For many Americans a simple recommendation to increase your alkali (and potassium) while reducing acid is to eat more vegetables and fewer grains.31 Other Drug-Free Methods to Keep Blood Pressure Under ControlHere are several suggestions to help keep your blood pressure under control and reduce your risk of organ damage.
from http://articles.mercola.com/sites/articles/archive/2019/02/25/how-potassium-can-help-prevent-hypertension.aspx
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