What to Know About Potassium & a Low Blood Pressure Diet

May 2, 2022 2:28 pm Published by

If you’ve been told you have high blood pressure, you may wonder whether you’ll need to take medication to lower it. In many cases, the answer is no. Lifestyle changes, including a low blood pressure diet, may help.

Some people may be at risk of developing high blood pressure due to genetic factors, but most often, elevated blood pressure is tied to daily habits. Eating a diet high in saturated fat and sodium, being physically inactive, being overweight or obese, smoking, and drinking alcohol excessively are all risk factors for high blood pressure.

Because diet plays such a significant role in your overall heart health, including your blood pressure, making changes can play a big part in lowering your blood pressure.

What to Eat If You Have High Blood Pressure

If you have high blood pressure, following the basics of a heart-healthy diet can help lower your blood pressure naturally.

There’s even a method of eating specifically designed to lower blood pressure—the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension. In this diet, you’re encouraged to fill up on antioxidant-rich fruits and vegetables and fiber-boosting whole grains.

These foods are supplemented by fat-free or low-fat dairy (like milk and yogurt), lean proteins (such as chicken or fish), and beans and legumes. The DASH diet includes a moderate amount of healthy fats, such as those found in fatty fish, nuts and vegetable oil.

This approach to eating also calls for minimizing some foods in your diet, including those containing saturated fats, added sugar and excess sodium.

Vitamins & Nutrients That Are Good for Blood Pressure

In addition to following an overall heart-healthy diet, you may also want to take a closer look at the nutrients you’re eating. Some vitamins and nutrients have been shown to help lower blood pressure.

Take potassium, for example. You’ve probably heard that you should eat less sodium in your diet, but have you ever been told to increase your potassium intake? Getting enough potassium in your diet can help counterbalance the sodium in the foods you eat.

Many of the foods highlighted in the DASH diet contain a good amount of potassium—fruits, veggies, low-fat dairy and fish are all excellent options. Leafy greens are a particularly good source. If you have kidney disease or are at risk for kidney problems, talk with your provider about how much potassium is safe for you.

Magnesium is another mineral that has been shown to help lower blood pressure. Whole grains, leafy greens, beans, legumes and nuts are all good sources.

Foods high in vitamin B12 may also be helpful in lowering blood pressure. Studies show people who have a higher intake of this vitamin have lower blood pressure than those who get less of it. Vitamin B12 can be found in fish and shellfish, low-fat dairy products and eggs.

Making dietary changes won’t have an immediate impact on your blood pressure, but it can lower it within days or weeks.

How Low Is Too Low?

If you’re eating a low blood pressure diet, should you be worried about your blood pressure getting too low? Probably not.

High blood pressure stresses the walls of the blood vessels and increases your risk for heart disease and other heart health conditions. Blood pressure that’s lower than normal usually isn’t a problem unless you have concerning symptoms.

Symptoms of low blood pressure can include dizziness, fainting, dehydration, excessive thirst, an inability to concentrate, clammy skin, shallow breathing and blurred vision. If you’re experiencing any of these symptoms or your blood pressure is lower than 90/60 mm Hg after multiple readings, it’s a good idea to seek medical attention.

 

Interested in learning about other ways to lower your blood pressure? Check out this blog!

 

Magnolia Heart and Lung—Paul Volansky, MD
611 Alcorn Drive, Suite 230
Corinth, MS 38834
(662) 287-5218

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This post was written by Magnolia Regional Health Center