For patients with hypertension, doctors usually recommend a low-sodium, high-potassium diet. Many people don’t understand the reasons behind this. Let’s start by talking about sodium. Sodium is an essential electrolyte in the body, but more isn’t always better because it can increase blood volume, leading to high blood pressure.
The main source of sodium supplementation is salt, so doctors advise hypertensive patients to reduce salt intake. The World Health Organization recommends that adults should not consume more than 5 grams of salt per day.
In addition to a low-sodium diet, hypertensive patients should also consume a high-potassium diet. This is because potassium plays a crucial role in maintaining internal cell pressure balance and participating in metabolic processes. Potassium can balance the body’s sodium levels and promote the excretion of excess sodium, which helps lower blood pressure.
Potassium is also an essential electrolyte in the body. A lack of potassium can lead to various discomforts.
Muscular manifestations:
When blood potassium levels are <3.0 mmol/L, patients may experience fatigue. When levels are <2.5 mmol/L, they may experience general muscle weakness. Some individuals with potassium deficiency may also experience numbness in the limbs and muscle pain. The reason low potassium can cause muscle abnormalities is that potassium maintains the excitability of nerve muscles, affecting muscle contractions by altering nerve-muscle membrane potential.
Cardiac manifestations:
As mentioned earlier, potassium maintains the excitability of nerve muscles. Our heart also has muscle—cardiac muscle. Without enough potassium, the heart muscle cannot maintain excitation, leading to arrhythmias. Common arrhythmias caused by low potassium include tachycardia, atrial or ventricular premature contractions. Severe cases can lead to ventricular flutter, ventricular fibrillation, cardiac arrest, and sudden death.
Gastrointestinal manifestations:
The gastrointestinal tract also has muscles. These muscles’ excitability generates movement—peristalsis. After food is ingested, it relies on this movement to be absorbed and used in the gastrointestinal tract before being excreted as feces. Low potassium can cause reduced muscle excitability in the gastrointestinal tract, leading to slowed peristalsis and the risk of intestinal paralysis, which may present as abdominal distention, vomiting, poor appetite, etc.
Central nervous system reactions:
Our brain is a collection of nerve cells. With low potassium levels, the inability to maintain nerve excitability can lead to mental fatigue, delayed reactions, drowsiness, and even coma in severe cases.
In summer, it’s essential to pay attention to potassium supplementation. As temperatures rise, sweating can lead to potassium loss. Moreover, during summer, people tend to enjoy raw foods, improper food storage in higher temperatures can lead to bacterial contamination, increasing the risk of acute gastroenteritis, presenting as vomiting, diarrhea, and associated with low potassium levels.
How can one supplement potassium effectively?
Many may suggest buying potassium supplements, but oral potassium supplementation is only for severe cases of low potassium. If potassium levels are not monitored, excessive potassium supplementation can be dangerous, as high potassium levels are equally hazardous.
Therefore, the best way to supplement potassium is through diet. As a doctor, it’s essential to remind everyone that the following four types of foods are rich in potassium; consider increasing their intake:
1. Bananas
For potassium supplementation, bananas are an excellent choice. Bananas contain approximately 283-472 mg of potassium per 100 grams. For individuals with mild potassium deficiency and no specific dietary restrictions, doctors often recommend consuming bananas instead of directly prescribing potassium supplements.
2. Spinach
Although many leafy green vegetables contain potassium, spinach is highly recommended. Spinach contains around 311 mg of potassium per 100 grams, making it a potent source of potassium.
3. Soybeans
Surprisingly, soybeans are a potassium powerhouse, containing about 1500 mg of potassium per 100 grams, making them an excellent source of potassium.
4. Potatoes
Despite the name similarity to legumes, potatoes belong to the nightshade family. An average-sized potato contains around 600 mg of potassium, making it a rich source of this essential nutrient.
