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Potassium and High Blood Pressure

High Blood Pressure is the most common disease which most of the people faces mostly after the age of 30. Basically high blood pressure occurs when the pressure created by the blood against the wall of arteries is high. It results in hardening of arteries which creates severe problems like heart attack, stroke, kidney failure and many more. To regularize the blood pressure lot of changes in food habits are required. Intake of vegetables and fruits are necessary to keep a good health. Sodium has harmful effect on high blood pressure patients so it is advisable to reduce the intake of salt in your daily diet. There is also another way to reduce the harmful effect of salt in your body that is through potassium.

Potassium and High Blood Pressure

Potassium is the chemical which is quiet helpful in reducing the harmful effect of blood pressure. There are two forms of potassium which a body can intake one is potassium citrate another is potassium chloride. Potassium chloride is available as dietary supplements whereas potassium citrate is available in food naturally, though both have near about similar effects on lowering the blood pressure. So it will always better advisable to have regular food which has potassium value in it rather than investing on dietary supplements at the later stage of life.

The natural foods which are high in potassium citrate are listed below:

  • Citrus Fruits like oranges
  • Banana
  • Fish (Salmon, Tuna and Flounder)
  • Green leafy vegetables (Spinach, peas, Beans)
  • Tomato
  • Strawberries
  • Dried fruits (apricots, dates, raisins, prunes)
  • Melon
  • Cantaloupe
  • Grape fruit
  • Potatoes( with skin)
  • Yogurt
  • Low fat or fat free milk
  • Molasses
  • Whole- grain cereals
  • Poultry (chicken/egg)
  • Dark Chocolate

Benefits of Potassium

Potassium reduces systolic rate of blood pressure (Systolic is the top number in the blood pressure count). Potassium is beneficial to have a healthy heart. It reduces the chances of stroke and hypertension. It also reduces cholesterol in human body. Potassium basically helps the heart to trigger out the fresh blood all over the body and increase the blood circulation in proper mode. As potassium reduces the cholesterol so it helps to keep your heart healthy. Basically potassium restores the sodium level in human body.

Human Body requires 3,500-4,700 mg of potassium regularly so it is better advisable to take it through lot of fruit and vegetables adding in your regular diet.


Potassium is good for human health. But if one is having kidney issues or diabetes it will better advisable to consult doctor first regarding what amount of potassium one must intake as potassium and salt both are asked to be little avoided by the patients suffering from kidney problems.

Overall potassium has a very important role to play in Human body and in regularizing the blood pressure. And always it is advisable to have lots of fruits and vegetables as this will keep you healthy always.

About Indrani Banerjee

Indrani Banerjee
Indrani is born and brought up in West Bengal-the state which is enriched with culture. Her educational qualification consists of Masters in English and Masters in Human Resource. She loves to deal with people and keeps desire to do something remarkable as she believes that there are only two resources on the earth-one is environment and another is human that’s why career wise she works as an HR Generalist. Reading and writing on varied articles is one of her desired extra curriculum activity. She loves to talk, spend quality time with friends and family. She is quiet travel freak. Among her hobbies cooking will take a very important place. She loves to do embroidery and paintings. Rather than that she is from a cultural background so dancing and painting is also added in her extra curriculum activities. For her family is most important and she lives for them .And she also believes whatever she is today because of them. She believes in God. She always believes that:”Learn from yesterday, live for today and hope for tomorrow”.

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