Do foods high in potassium and calcium help to lower blood pressure?

According a new study in the American Journal of Clinical Nutrition, most Americans are falling short of their daily potassium needs, which could be wreaking havoc with their blood pressure. Over 55 percent of Americans have high blood pressure or are on their way to getting high blood pressure in the very near future according to the Dietary Guidelines for Americans, 2010.

Individuals with chronic high blood pressure increase their risk of developing heart disease and stroke, two of the top three killers of Americans. While losing excess weight, reducing sodium in the diet, and being physically active all can reduce blood pressure, so can consuming adequate amounts of potassium-rich foods.

Research suggests that a diet plentiful in potassium lowers blood pressure, especially in salt-sensitive individuals who respond more intensely to sodium’s blood pressure –raising capabilities. Potassium helps negate some of the blood pressure-raising effects of excessive dietary sodium as it causes the kidneys to excrete excess sodium from the body. Reducing sodium levels in the body helps lower blood pressure.

The good news is that potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and beans being potassium powerhouses:

• Potato, baked including skin, small, 738 mg
• White beans, ½ cup, 595 mg
• Yogurt, nonfat, plain, 579 mg
• Sweet Potato, baked with skin, medium, 542 mg
• Orange juice, 1 cup, 496 mg
• Halibut, cooked, 3 ounces, 490 mg
• Soybeans, cooked, ½ cup, 485 mg
• Cod, cooked, 3 ounces, 439 mg
• Banana, 1 medium, 422 mg
• Spinach, cooked, ½ cup, 370-419 mg
• Tomato sauce, ½ cup, 405 mg
• Milk, skim, 1 cup, 382 mg
• Apricots, dried, ¼ cup, 378 mg
• Soy milk, 1 cup, 372 mg
• Kidney beans, cooked, ½ cup, 358 mg

Revealing studies confirm that low levels of dietary intake of potassium, magnesium, and calcium are associated with high blood pressure. When your intake of potassium is low, bringing the level up to normal may lower your blood pressure.Taking extra potassium supplements is not usually necessary unless you take a medication that causes low potassium. Many foods such as cantaloupe, orange juice, bananas and potatoes contain natural potassium and can be added to your daily diet. But watch out! Don't increase your potassium unless you check with your doctor to be sure it is safe for you. Higher than normal levels of potassium in the blood can be dangerous.

Increases in calcium intake in some people may lower their blood pressure.It is a good idea to be sure you take the recommended daily allowance for calcium which is about 1000-1200 mg for adults. But don't increase your calcium intake to higher levels than recommended without your doctor's advice. Some natural dietary ways to increase calcium include adding low-fat milk, yogurt, low-fat cheese, baked beans, sardines with bones, salmon, greens, broccoli, calcium-fortified foods and drinks, and watercress.