Potassium: discover the ally of cardiovascular health

Although sodium deserves great attention when it comes to hypertension, new research, published in the American Journal of Physiology Renal Physiology , comes to consolidate the role of another mineral, potassium.

Using data from animal studies and cutting-edge technology, Canadian scientists have developed a computer model that simulates how our bodies metabolize these micronutrients. The researchers concluded that adequate potassium intake can have a greater impact on blood pressure than simply controlling sodium intake on a daily basis.

Interestingly, it was also observed that men are more likely to have high blood pressure than women, however, there is a tendency for men to respond more effectively to changes in diet. “The study reinforces the importance of balance, of an adequate proportion, between the two minerals”, comments nutritionist Vivian Serra, from the Municipal Hospital of Aparecida de Goiânia, managed by the Hospital Israelita Albert Einstein.

Both are involved in regulating body fluids, with effects on the volume in the bloodstream. When there is excess sodium, there is a greater likelihood of fluid retention, which leads to hypertension. On the other hand, adequate potassium intake helps reduce the risk.

There is a whole cascade of events behind this mechanism, which includes the nervous and cardiovascular systems, as well as the kidneys and a series of hormones, such as adrenaline.

Excess salt

Unfortunately, what we see is an excessive consumption of sodium among Brazilians. The recommendation is a maximum of two grams of sodium per day, which is equivalent to approximately five grams of table salt – which is the main source of the mineral. Research shows that the population consumes more than twice that amount.

In addition to adding too much salt when preparing food, it is worth taking into account the salt that comes from processed foods. “It enhances the flavor and acts as a preservative in some foods,” says the nutritionist. Therefore, even unsuspected formulations, such as stuffed cookies, may contain the ingredient.

The tip is to pay close attention to labels, scrutinizing the nutritional table and the list of ingredients. And, by law, products now display a magnifying glass, indicating high levels of sodium, added sugar and saturated fat.

Not only does it cause fluid retention, high amounts of sodium also promote vasoconstriction. Hence the dangerous link with hypertension, which is associated with an increased risk of heart attack and stroke.

The powers of potassium

Potassium, in turn, helps with the excretion of sodium, reducing fluid retention, and helps to relax blood vessels, helping blood to circulate more effectively.

“It also participates in the transmission of nerve impulses,” says the nutritionist. Therefore, it plays a crucial role in brain function. A shortage can impair cognitive functions. Another notable role is related to muscle health, and the mineral is always mentioned when talking about combating cramps, involuntary muscle contractions that tend to occur after intense exercise.

Athletes and those who practice physical activity should pay extra attention to their potassium intake, as it easily escapes the body through sweat.

Potassium at the table

Although bananas are among the main sources, there is no shortage of fruit and vegetable options to meet your needs.

One culinary tip is to not discard the liquids used to cook tubers and other vegetables. “Potassium is a water-soluble mineral, so the cooking water usually retains a good amount,” says the Einstein expert.

The recommended intake is 4,500 mg/day for adults, except for patients with kidney problems, who should undergo an evaluation to establish a safe amount. This goal can be achieved through a varied menu.

Check out some sources of potassium below, according to the Brazilian Food Composition Table from the University of São Paulo (USP):

Coconut water (165ml American cup) = 266 mg

Cooked carioca beans (80g shell) = 219 mg

Milk (165 ml American cup) = 219 mg

Cooked pine nut (30g serving) = 218 mg

Cashew nuts (30g handful) = 210 mg

Guava (100g unit) = 208 mg

Banana-dwarf (small unit 50g) = 173 mg

Cooked yam (30 g spoon) = 153 mg

Mango-haden (1/2 unit 100g) = 147 mg

Fuji apple (130g unit) = 97 mg

Cooked cassava (35 g spoon) = 90 mg

Cooked beetroot (20 g spoon) = 87 mg

Boiled potato (30 g spoon) = 69 mg

Source: Einstein Agency