The tablet costs just 4p per pill (Image: Getty)
If you’re looking to lower your blood pressure, a certain tablet could help. Experts highlight that potassium, a key mineral for heart health, is naturally present in many foods.
However, if your diet falls short, the suggests that supplementation could be a simple fix. Heart health specialists note the role of potassium in managing high blood pressure, or hypertension.
Potassium relaxes the walls of your blood vessels, which helps reduce blood pressure. Additionally, it counteracts the effects of excess sodium – a known contributor to high blood pressure – by getting rid of sodium through your urine.
Potassium tablets, such as those available from and other brands, can be purchased for as little as £4.03, equating to around 4p per tablet. Don’t forget to check for potassium-rich foods or supplements during your next grocery trip.
[HEALTH]
Do I need to take potassium supplements?
The experts state if you are an adult with a blood pressure of 120/80 mm Hg or higher and are “otherwise healthy” then they say that people in this category “may benefit from increasing potassium in their diet.”
However not everyone can have this so always ask your GP for advice. Potassium can be harmful in people with:
- Kidney disease
- Any condition that affects how the body handles potassium
- Certain medications
How much potassium should I have?
Recommended potassium intake for an average adult:
- Men: 3,400 milligrams per day
- Women: 2,600 milligrams per day
The associations: “These recommendations change with pregnancy and breastfeeding. If you are trying to prevent or treat high blood pressure, the AHA recommends 3,500 mg to 5,000 mg of potassium daily.”
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Is there a diet I should follow?
Experts say you should try the DASH diet. This stands for Dietary Approaches to Stop Hypertension and includes fruits, vegetables, fish, whole grains as well as fat-free or low-fat dairy foods.
Potassium-rich foods include:
- Fruits
- Apricots
- Cantaloupe
- Durian
- Guava
- Jackfruit
- Kiwifruit
- Orange juice
- Pomegranate juice
- Prune juice
- Vegetables
- Acorn squash
- Bamboo shoots
- Beet greens
- Carrot juice
- Fufu
- Lima beans
- Plantains
- Potato
- Spinach
- Swiss chard
- Water chestnuts
- Yam
- Dairy
- Buttermilk (low fat)
- Kefir
- Milk (fat free)
- Yogurt (Greek and plain)
- Proteins
- Bison
- Catfish
- Clams
- Goat
- Herring
- Rainbow trout
- Skipjack tuna
- Tempeh
Can you have too much potassium?
Yes, and it can really harm your kidneys as too much can build up when your kidneys are less able to remove it from your blood. Too much potassium can also be harmful if you take some medications or have certain medical conditions that affect potassium.
Potassium levels often must be very high before symptoms occur. Symptoms could include:
- Fainting
- Muscle weakness
- Vomiting
- Irregular heart rate
- Nausea