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 In the News -
October 2009
Potassium vs. blood pressure
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Audio/Video Script:
Treena Musselman
Pulaski County - Health
[Title Slide - Potassium vs. blood pressure; Treena Musselman, Pulaski County -
Health, U of A Division of Agriculture.
Drawing of a tile from the periodic table 19 K Potassium 39.0983, 2881.]
[Treena Musselman] Are you searching for a way to lower your blood pressure
without taking prescription medication? A reduction in sodium helps lower blood
pressure and eating potassium rich foods plays a key role in decreasing
hypertension.
Why is Potassium important? [Slide - Potassium vs. blood pressure;
Why is Potassium important? (Drawing of a tile from the periodic table 19 K
Potassium 39.0983, 2881.)]
Potassium is involved with nerve function, muscle control, and blood
pressure.
Potassium works with sodium to regulate the amount of water in the body.
How does increased potassium reduce sodium levels? [Slide - Potassium
vs. blood pressure; How does increased potassium reduce sodium levels?
(Drawing of a tile from the periodic table 19 K Potassium 39.0983, 2881.)]
- The kidneys regulate the amount of potassium in the body.
- Increased amounts of potassium may increase the amount of sodium
eliminated by the body.
Who needs more potassium? [Slide - Potassium vs. blood pressure; Who needs more potassium?
Athletes need to replace potassium lost during exercise; A person who
takes diuretics due to water excreted. Talk to your doctor. (Drawing of a tile
from the periodic table 19 K Potassium 39.0983, 2881.)]
- Athletes need to replace potassium lost from muscles during
exercise and the small amount lost though perspiration.
- A person who takes diuretics may need more potassium due to the
amount of water excreted by the body, although some diuretics may cause
the body to maintain adequate potassium levels.
How Much Potassium Is Required? [Slide - Potassium vs. blood pressure;
How much is required? 4.7 grams a day is recommended. Strenuous exercise may
require more. Most people don't get enough potassium. (Drawing of a tile from
the periodic table 19 K Potassium 39.0983, 2881.)]
- The recommended amount of potassium for most Americans is 4.7 grams
a day, however, athletes involved in prolonged strenuous exercise may
require more.
- Most people don’t get enough potassium.
What Foods Are High In Potassium? [Slide - Potassium vs. blood
pressure; What Foods Are High In Potassium? Many sources. Choose food rather
than dietary supplements. Fruits - orange, grapefruit juice, bananas, melons,
nectarines, prunes, peaches, pears, and avocados. Veggies - collard greens,
cucumbers, potatoes, sweet potatoes, cabbage, beans, peas, squash, and tomatoes.
Meats - beef, lamb, pork, chicken, and fish. Dairy - one 8 ounce glass of milk
contains as much potassium as a medium banana. (Drawing of a tile from the
periodic table 19 K Potassium 39.0983, 2881.)]
- There are many sources of potassium. It is recommended that a
person consume foods rich in potassium rather than choosing to take a
dietary supplement.
There are many fruits that contain high amounts of potassium, but most
people only consider the banana.
Including one of these vegetables in every meal will increase potassium
intake.
Potassium rich meats can be: beef, lamb, pork, chicken, or fish.
One 8 ounce glass of milk contains as much potassium as a
medium banana.
[Treena Musselman] Here are a few things to keep in mind if you are considering increasing your
potassium:
[Slide - Potassium vs. blood pressure; remember... salt substitutes are made from potassium chloride. Potassium chloride or a diet high in potassium is not recommended
for people who have kidney disease. If taking diuretics, consult your doctor before using salt
substitutes or before increasing consumption of potassium-rich foods.
(Drawing of a tile from the periodic table 19 K Potassium 39.0983, 2881.)]
- Salt substitutes are made from potassium chloride.
- Potassium chloride or a diet high in potassium is not recommended
for people who have kidney disease.
- Anyone who takes a diuretic should consult their doctor before using salt
substitutes or before increase their consumption of potassium-rich foods.
[Narrator] To learn more, contact your county extension agent and
follow the links in this section. [Slide - U of A University
of Arkansas Division of Agriculture]
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