Potassium-rich fruits and vegetables ‘can help lower blood pressure’

Diets rich in potassium have been shown to help lower blood pressure by a new study from the University of South California.

Examining several population studies demonstrating that higher dietary potassium was associated with lower blood pressure, regardless of sodium intake, the researchers combined these findings with research illustrating how this potassium benefit works.

This research highlighted how the body uses sodium to maintain close control of potassium levels in the blood, which is critical to normal heart, nerve and muscle function. When dietary potassium is high, kidneys excrete more salt and water, leading to potassium excretion; if potassium levels are low, sodium is retained to hold on to the limited potassium.

As such, potassium-rich foods such as sweet potatoes, avocados, spinach, beans and bananas can help the body get rid of sodium, which helps to lower the risk of high blood pressure.

Dr Alicia McDonough, professor of cell and neurobiology at the Keck School of Medicine of the University of Southern California, said: "Decreasing sodium intake is a well-established way to lower blood pressure, but evidence suggests that increasing dietary potassium may have an equally important effect on hypertension."

However, it was also noted that most Western diets are high in sodium and low in potassium, meaning a conscious effort is needed to put this right.

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