Published on October 31, 2024
Hypertension, commonly known as high blood pressure, is a major health concern worldwide. It refers to the condition where the force of the blood against the artery walls is high enough that it may eventually cause health problems, such as heart disease. Blood pressure is measured in two numbers: systolic (the top number) and diastolic (the bottom number). A normal reading would be 120 over 80 mmHg.
Most cases of hypertension, roughly 90%, are labeled as "essential hypertension," meaning there is no identifiable underlying cause. This ambiguity makes it a ripe area for the pharmaceutical industry, which often offers medications as the primary line of defense. However, underlying nutritional deficiencies might play a significant role.
One such nutrient that is often overlooked is potassium. There's substantial evidence linking potassium deficiency to hypertension. Despite being essential, many people fail to get the recommended 4,700 milligrams daily. This deficiency is pervasive primarily because the average diet does not incorporate enough potassium-rich food.
Modern medicine often emphasizes reducing sodium intake to manage hypertension, but rarely discusses increasing potassium. When sodium is lowered, potassium is indirectly affected, hinting at a crucial balance needed between these two minerals. The average diet often has disproportionately high sodium compared to potassium, which can exacerbate blood pressure issues.
Potassium is vital in controlling the vascular system's tone and in ensuring a healthy autonomic nervous system. It effectively lowers adrenaline, which can help reduce high blood pressure. It's also beneficial for the endothelial layer inside the arteries and enhances insulin sensitivity.
Due to regulations, most potassium supplements provide only 99 milligrams per tablet, much less than the daily requirement. However, contrary to common misconceptions, potassium is not harmful to the kidneys, except in advanced cases of kidney disease.
Interestingly, many blood pressure medications work by retaining potassium. This potent effect might suggest that the beneficial outcomes of these drugs could partly be due to increased potassium levels.
To meet the potassium needs, one must consume a large amount of leafy greens – at least seven to ten cups of salad daily. Unfortunately, the average individual consumes much less than this. Increasing intake of potassium-rich foods or opting for a high-quality electrolyte powder can help bridge this gap.
Looking back to our ancestral diets, it is estimated that they could have consumed anywhere from 11,000 to 15,000 milligrams of potassium daily. In contrast, modern diets, rich in refined foods and sugars, lead to a significant potassium loss, often contributing to high blood pressure.
For anyone struggling with hypertension, a practical approach would be to increase potassium intake through natural sources like salads for a week and observe any changes in blood pressure levels. Opting for electrolyte powders can be an alternative for those unable to consume enough greens.
For visual guidance on adequate salad consumption, watch this video to see just how much is suggested for meeting daily potassium requirements.
# High Blood Pressure (Hypertension)
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