Written by Greg Arnold, DC, CSCS. In this review article consisting of 35 studies totaling 129,940 patients, a 30% reduced risk of stroke was found when potassium intake was between 90-120 mmol per day.
According to the Centers for Disease Control, 1 in 3 adults (67 million Americans) has high blood pressure(>140/90 mmHg), with high blood pressure being a primary or contributing cause to more than 348,000 U.S. deaths in 2009. Sixty-nine percent of people who have a first heart attack, 77% of people who have a first stroke, and 74% of people with chronic heart failure have high blood pressure. High blood pressure costs our healthcare system $51 billion each year (1).
In addition, almost 30% of American adults have “pre-hypertension” where their blood pressure is between 120/80 and 140/90, which raises their risk of developing high blood pressure. So the emphasis is just as much on prevention as treatment when it comes to high blood pressure.
The Centers for Disease Control recommends reducing sodium intake from 3,300 mg to 2,300 milligrams per day, which may reduce cases of high blood pressure by 11 million and save 18 billion health care dollars annually (1). A new review of the research (2) suggests that increasing potassium intake may also benefit heart health.
When looking at potassium before the advent of modern agriculture, potassium intake was very high, often exceeding 200 millimoles (7800 mg) per day (4). Because of all the processing much of our food now undergoes before consumption, worldwide data suggests the average potassium consumption in many countries is below 70-80 millimoles per day (5).
Researchers reviewed 35 studies consisting of 129,940 patients and found a 30% reduced risk of stroke when potassium intake was between 90-120 mmol per day. In patients with high blood pressure, this same potassium intake was significantly associated with reduced systolic blood pressure (the top number) by 5.32 mmHg and diastolic blood pressure (the bottom number) by 3.10 mmHg. Although seemingly minor, even small drops in blood pressure can produce significant health benefits. A 2 mm Hg decrease in diastolic blood pressure could result in 34,000 fewer strokes per year (3). However, no significant decreases in cardiovascular disease or coronary heart disease were seen with increased potassium intake.
For the researchers, “These results suggest that increased potassium intake is potentially beneficial…for the prevention and control of elevated blood pressure and stroke.”
Source: “Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analysis” published online April 5, 2013 in the British Medical Journal.
Posted April 22, 2013.
Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com
References:
- “America’s High Blood Pressure Burden” posted on the Centers for Disease Control website
- Aburto NJ. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ 2013;346:f1378 doi: 10.1136/bmj.f1378
- Cook NR, Cohen J, Hebert PR, Taylor JO, Hennekens CH. Implications of small reductions in diastolic blood pressure for primary prevention. Arch Intern Med 1995:155:701-9
- Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr 2005;81:341-54.
- Intersalt Cooperative Research Group. Intersalt: an international study of electrolyte excretion and blood pressure. Results for 24 hour urinary sodium and potassium excretion. BMJ 1988;297:319-28.
