Height blood pressure A chronic condition that not only stresses the heart, but also increases the risk of Bheart disease And blood vessels, and the lack of some minerals may be the reason that may make you susceptible to high blood pressure, according to the “Times of India” website.
Experts explained that, for example, low levels of potassium can be linked to an increased risk of high blood pressure.
The role of potassium and how deficiency of the mineral affects your body
Potassium is an essential mineral that helps maintain normal levels of fluids within our cells.
According to Harvard Health, it regulates heartbeat, ensures proper function of muscles and nerves, and is vital for protein synthesis and carbohydrate metabolism. Moreover, the mineral helps increase sodium in the body, which is one of the main causes of high blood pressure.
Potassium relaxes the walls of blood vessels, lowers blood pressure, and protects once morest muscle spasms.
A number of studies have shown an association between low potassium intake, increased blood pressure and an increased risk of stroke.
On the flip side, people who already have high blood pressure can significantly lower their systolic blood pressure by increasing their potassium intake when they choose to eat healthy foods.
According to the Mayo Clinic, high blood pressure is defined as a systolic pressure of 120 to 129, and a diastolic pressure of less than 80. A normal blood pressure is 120/80 mm Hg or less. Blood pressure higher than 120/180 mm Hg is considered an emergency or hypertensive crisis.
Signs of potassium deficiency
Low levels of potassium in the body can cause several symptoms. These include:
– Constipation
Feeling of a fast heart rate or palpitations
Fatigue and tiredness
Muscle damage
Muscle weakness or cramps
tingling or numbness
How to check if you have low levels of potassium in the body
Besides identifying the symptoms, you can visit your doctor who may advise you to have a blood test. According to the Cleveland Clinic, a normal potassium level for adults is 3.5 to 5.2 mEq/L, while potassium levels between 3 and 3.5 mEq/L are considered mild deficiency. blood potassium.
How much potassium should you take daily
According to the Mayo Clinic, potassium deficiency is rare, which is why there is no Recommended Dietary Allowance (RDA) for this mineral. However, 1,600 to 2,000 mg (40 to 50 mEq) is thought to be [mEq]) per day for adults is sufficient.
Foods rich in potassium
Many foods contain rich levels of potassium. Some common foods include: leafy greens, beans, nuts, dairy products, fish such as tuna and salmon, and starchy vegetables such as winter squash.
Apart from that, fruits like bananas, oranges, cantaloupe, apricots, and grapefruit are also excellent sources of potassium.
Don’t forget legumes including beans, lentils and soybeans.