For a long time, the advice “eat a low-sodium diet to lower blood pressure” has been a cornerstone for those with cardiovascular problems.
However, new research from the University of Waterloo (Canada) suggests that increasing foods rich in potassium, such as bananas, avocados, and sweet potatoes, may be even more effective than reducing salt intake in controlling blood pressure.
High Blood Pressure – A Silent Threat
According to the World Health Organization (WHO), about 30% of the global population suffers from hypertension, making it a leading cause of cardiovascular disease, stroke, and premature death. In Vietnam, this rate is also rapidly increasing due to a sedentary lifestyle, a high-sodium diet, and a reliance on processed foods.
High blood pressure is a global health concern. (Photo: Minh Nhật).
For decades, medical recommendations have revolved around a simple principle: reduce salt intake to protect cardiovascular health.
However, new research led by Dr. Anita Layton at the University of Waterloo is proposing a new approach: instead of just “reducing,” consider “supplementing.”
“We often hear that you should eat less salt when you have high blood pressure. But our research shows that increasing potassium intake from foods like bananas, broccoli, or sweet potatoes can offer greater benefits, even if you haven’t reduced salt in your diet,” Dr. Layton emphasized.
Sodium – Potassium: The Balancing Act in the Body
Table salt is primarily sodium chloride, and sodium is a key factor in high blood pressure. When consuming a lot of sodium, the body retains water to maintain fluid balance, which increases blood volume and puts pressure on blood vessel walls.
Potassium, on the other hand, acts as a counterbalance to sodium, helping to eliminate sodium through urine, while also relaxing blood vessels and supporting the efficient function of the heart, nerves, and muscles.
Bananas are a potassium-rich fruit. (Photo: Getty).
“Sodium and potassium are like two ends of a seesaw. If you eat a lot of salt without enough potassium, the circulatory system will be imbalanced, and blood pressure will rise,” Melissa Stadt, a co-author of the study, analyzed.
The research also reveals an interesting detail: prehistoric diets were rich in potassium, primarily from vegetables and fruits. Therefore, the human body evolved to function optimally in conditions of “low salt, high potassium.”
However, modern diets – particularly in industrialized countries – are quite the opposite: processed foods, sauces, and fast food contain high levels of sodium but are severely lacking in potassium.
This explains why blood pressure and cardiovascular diseases are prevalent in large cities, while less common in isolated communities or those maintaining traditional diets.
Mathematical Modeling Unveils Surprising Truths
To gain a deeper understanding of how sodium and potassium affect blood pressure, the research team used mathematical modeling – a tool to simulate bodily changes using equations, leading to realistic predictions.
By incorporating real-world data such as average sodium/potassium intake, gender, and body type, the research team discovered:
- The sodium-to-potassium ratio in the diet is a more accurate predictor of blood pressure than individual components.
- Men are more prone to high blood pressure than pre-menopausal women, but also respond more positively when the potassium ratio in their diet increases.
“Even without reducing salt, simply increasing potassium, our model still shows a significant blood pressure-lowering effect,” the research team concluded.
A “Gold List” of Potassium-Rich Foods
Potassium does not need to come from supplements. You can find this essential electrolyte in familiar foods like bananas, oranges, watermelon, avocados, dried apricots, sweet potatoes, potatoes, pumpkins, tomatoes, broccoli, spinach, black beans, lentils, soybeans, milk, and plain yogurt.
Note: For those with kidney problems, or those using diuretics or cardiovascular medications, increasing potassium intake should be discussed with a doctor to avoid the risk of hyperkalemia.
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