Sodium-Potassium, the duo that controls high blood pressure
The World Health Organization considers high blood pressure to be the leading cause of death and the second leading cause of disability worldwide. Its development results from genetic factors and, primarily, unhealthy lifestyle choices, which induce complex alterations responsible for inflammation and oxidative stress. These alterations produce slow and progressive structural and functional changes known as cardiovascular remodeling.
A quarter of the population over 15 years of age has high blood pressure, and although conventional medicine considers excessive sodium intake a cause of high blood pressure, studies reveal that the problem itself could be an imbalance between sodium consumption and potassium levels.
Potassium deficiency can be a serious problem, and one sign that could indicate this condition is high blood pressure; but other signs also include: fatigue, muscle weakness, abdominal pain, cramps, and abnormal heart rhythms, among others.
People with a higher potassium intake tend to have lower blood pressure levels, therefore foods containing these elements such as chard and spinach, avocado, Brussels sprouts and broccoli are recommended.
The kidneys are designed to conserve sodium and excrete potassium, according to the needs imposed by our ancestral diet, which was rich in potassium and low in sodium. This would explain why the kidneys are unable to cope with the overall shift in the ratio of these cations in the modern diet.
The logical response, supported by all available information, is to encourage a return to a more traditional diet that reduces the neurohormonal responses induced by our current eating habits. Ideally, this would involve a diet composed of unrefined foods, with reduced fats, higher fiber content, reduced calories, a significant increase in potassium, and a reduction in salt. In the Western diet, the potassium-to-sodium ratio is less than 0.4, while in primitive cultures it was greater than 3 and close to 10.
How to help lower your blood pressure naturally
Most doctors prescribe medication to their patients with high blood pressure; however, there are remedies that help alleviate this condition that cost much less, both economically and physically.
- Limit your sodium salt intake and increase your consumption of potassium-rich foods.
- Breathe more slowly; this will make you feel more relaxed and help improve your heart rate. In addition, your arteries will become more flexible, and consequently, your blood pressure will naturally decrease.
- Eliminate coffee and alcohol. While some studies suggest that moderate alcohol consumption may offer heart benefits, excessive drinking can raise your blood pressure and lead to other health problems. Caffeine and soda can also be culprits. Cut these drinks out, even if only temporarily.
- Walk and exercise regularly. Your heart strengthens and pumps blood more efficiently, which lowers your blood pressure.
- Lose weight. Even losing 5% of your total weight can significantly lower your blood pressure, and the effect is even greater when you exercise.
Ramona Ávila Núñez, PhD
References
Chmielewski J, Carmody JB. Dietary sodium, dietary potassium, and systolic blood pressure in US adolescents. J Clin Hypertens . 2017,19(9):904-909. doi: 10.1111/jch.13014. Epub 2017 May 8. PMID: 28485063.
Zehnder C. Sodium, Potassium and Arterial Hypertension. Revista Médica Clínica Condes . 2010; 21(4) 508-515
Patricia
Muchas gracias por tan excelente publicación. Gracias a ella pude entender y comunicar a mi doctor que quería que me midieran el potasio ya que tengo frecuentes taquicardias. Su sitio es maravilloso y sus explicaciones son fáciles de entender.