Women on High-Sodium Diet Should Eat Potassium Foods to Lower Blood Pressure

About 90 percent of Americans over the age of 2 eat a high-sodium diet, according to the CDC. This drives up blood pressure and puts more stress on the heart and can lead to cardiovascular disease and even death, a new study has found. Researchers in Europe are now suggesting that a heart-healthy diet must include more potassium, especially for women who eat a high-sodium diet.

This new ground-breaking study that followed up on the data 20 years after the first review, has concluded that eating high-potassium foods like lentils, spinach, bananas, and avocados can help to reverse high blood pressure and lower the risk of cardiovascular disease and death, especially in women. The reason? Potassium works as a counter-balance to sodium to maintain the internal health of our cells by allowing the cell membrane to open and close, for the essential job of exchanging energy and oxygen for waste.

New research suggests that women, especially those who have too much sodium in their diet, can benefit by adding potassium-rich foods in order to improve heart health and lower high blood pressure.

Potassium works with sodium to make it easier for your circulation to function on a cellular level, keeping blood pressure from rising, and eventually supporting long-term heart health. The study found that women with higher potassium intake had a lower risk of cardiovascular disease and death, compared to those who ate fewer potassium foods. The study suggests that by increasing potassium in the diet, it's possible to balance out the high sodium content in the Standard American Diet. Also interesting to note: Women appear to benefit even more than men by adding potassium foods to their daily routine.

The study found that the easiest way to reduce the heart risks of a high sodium diet is by adding potassium foods. Women appear to benefit the most, according to the study which was published in the European Society of Cardiology’s (ESC) European Heart Journal. 

The research team found an association between higher potassium consumption and lower blood pressure and subsequently, also the risk of heart disease. The researchers examined data from nearly 25,000 participants (11K men and 14K women) of the EPIC-Norfolk study – a database collected between 1993 and 1997.

"It is well known that high salt consumption is associated with elevated blood pressure and a raised risk of heart attacks and strokes," says study author Professor Liffert Vogt of Amsterdam University Medical Centers, the Netherlands.

"Health advice has focused on limiting salt intake but this is difficult to achieve when our diets include processed foods. Potassium helps the body excrete more sodium in the urine. In our study, dietary potassium was linked with greatest health gains in women."

The researchers analyzed the differences between men and women in relation to salt consumption, potassium consumption, and general health. The dietary data were collected over five years by asking the participants, who were all in their late 50s, to fill out questionnaires, provide regular urine samples, and take blood pressure tests. Using these samples, the researchers divided the participants into three groups determined by their potassium and sodium intake whether it was low, medium, or high.

The tests revealed that as potassium consumption went up, especially among women, blood pressure went down. This correlation was even more dramatic among those who had the highest sodium in their diets. Interestingly, men did not see the same benefit of lower blood pressure when they ate more potassium foods.

“The results suggest that potassium helps preserve heart health, but that women benefit more than men,” Vogt said. Among the men, “the relationship between potassium and cardiovascular events was the same regardless of salt intake, suggesting that potassium has other ways of protecting the heart on top of increasing sodium excretion."

The researchers conducted a follow-up study this year, which was 19 years after the initial data was collected, and found that 55 percent of the participants had either died or been hospitalized due to cardiovascular-related diseases.

Can an avocado a day save your life? If this study has anything to say about it, yes! In the follow-up data, researchers found that participants who had consumed the highest level of potassium fared the best, with a 13 percent lower risk of cardiovascular disease, as compared to the low-potassium dieters. (The research team analyzed the men and women participants separately, revealing that risk reductions were 7 and 11 percent, respectively.)

“Our findings indicate that a heart-healthy diet goes beyond limiting salt to boosting potassium content,” Vogt said. “Food companies can help by swapping standard sodium-based salt for a potassium salt alternative in processed foods. On top of that, we should all prioritize fresh, unprocessed foods since they are both rich in potassium and low in salt."

This study adds to a body of research about how nutrient-rich plant-based foods can help reduce your risk for heart disease. Last July, another study found that eating red meat and processed meats increases your risk of heart disease by 18 percent.

In yet another study, researchers found that the earlier in life someone shifts to a plant-based diet the better, for long-term heart health. The data showed that introducing a plant-centered diet from 18-30 years old can reduce heart disease risk some 30 years later.

The latest potassium study recommends that we add foods such as avocados and bananas to our daily diet. One avocado provides 15 percent of your daily recommended potassium intake or 708 mg per cup of avocado.

Check out these 8 vegan heart-healthy recipes to add more potassium to your diet.

For more plant-based happenings, visit The Beet's Health and Nutrition articles.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.