How much potassium should a person with hypertension consume

He potassium it is a mineral that helps the functioning of nerves and muscles, but also offers benefits against hypertensiona mission that few take into account.

“This mineral counteracts the effect of sodium on blood pressure. The combination of a high-salt, low-potassium diet increases blood pressure,” the site explains. AARPAmerica’s independent nonprofit organization serving the needs of people age 50 and older.

In this sense, they add, it is important to maintain a balanced pH and maintain healthy bones, kidneys, nerves and heart.

Studies on potassium and hypertension

A study cited in a U.S. National Institutes of Health (NIH) publication offers preliminary evidence that increasing potassium can prevent hardening of the arteriesa factor that contributes to serious heart disease.

The buildup of fat, cholesterol, calcium and other substances forms plaques that harden the arteries and reduce blood flow.

This situation leads to serious health problems such as hypertension, heart disease and stroke.

For most people, natural foods rich in potassium are safe and part of a healthy diet.

What foods are rich in potassium?

For most people, natural foods rich in potassium are safe and part of a healthy diet.

Below are some potassium-rich foods they provide Medline PlusUnited States National Library of Medicine:

• Leafy green vegetables like spinach and kale

• Fruits of the vine such as grapes and blackberries

• Root or tuber vegetables such as carrots and potatoes

• Citrus fruits such as oranges and grapefruits

The kidneys help maintain the right amount of potassium in the body. Having chronic kidney disease means not being able to remove excess potassium from the blood.

Some medications can also increase potassium levels. A special diet may therefore be needed to reduce the amount of potassium consumed.

Here because It is always important to consult a doctor when making decisions relating to food and health issues.

How much potassium does the food contain?

To help you be more prepared when it comes to getting out the calculator and doing the math, here are some examples to keep in mind of how much potassium certain foods contain.

Examples are given by Syrian Better with healthFrom ACE:

• Potatoes and sweet potatoes. A medium skin-on roast contains 926 mg of potassium and a cup of sweet potatoes 754 mg. Roast them to retain potassium.

• Bananas. Popular among athletes, the medium one contains 422 mg and when combined in a smoothie with a cup of yogurt (579 mg) will increase potassium.

• Pumpkin. For every 100 grams you get 190 milligrams of mineral.

• Melon. For every 100 grams we get 267 milligrams of potassium.

• Raisins. For every 100 grams, 749 milligrams of potassium.

• Pistachios. A small, salty and delicious dried fruit that provides 1 gram of potassium per 100 grams.

• Mushrooms. For every 100 grams it contains a quantity of 318 mg of mineral.

• Chicken. Potassium is also found in white meat. For every 100 grams we acquire 264 milligrams.

• Blue fish. With 384 milligrams of potassium per 100 grams, oily fish is a rich source of potassium.

How much potassium should an adult consume

According to the AAAP, the recommended amount of potassium per day is 4,700 milligrams (mg) for adults.

This level can be reached if the diet contains it nine servings of fruit and vegetables.

Eating foods rich in potassium and continuing to reduce salt in the diet, as well as processed products that are high in sodium, ends up being a great formula for those suffering from hypertension.

And even health professionals recommend accompanying a balanced diet physical activity or, if possible, staying active.