"Eat 'This' Instead of Low-Sodium Diet"…The Secret to Lowering Blood Pressure Revealed

Increase Intake of Potassium-Rich Foods Like Bananas

A study has found that increasing the intake of potassium-rich foods such as bananas is more effective in lowering blood pressure than following a low-sodium diet that restricts salt intake.

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On the 22nd (local time), The Telegraph reported that researchers at the George Institute for Global Health (GIGH) of Imperial College London (ICL) suggested that the simplest way to manage hypertension is to consume '1g of potassium daily,' which is the amount found in two medium-sized bananas, one cup of spinach, or one large sweet potato. Potassium is abundant in green leafy vegetables, legumes, nuts, and bananas. The study was published in the medical journal Journal of Human Hypertension.

The researchers analyzed data from a 5-year study conducted in China in 2021 involving 20,995 participants, which examined the relationship between salt substitutes and stroke. Half of the participants used regular salt for cooking, while the other half used salt with one-quarter replaced by potassium chloride. The researchers analyzed the recorded blood pressure changes and found that participants who used potassium-rich salt experienced lower blood pressure and reduced risks of stroke and heart disease.

The research team explained, "About 80% of the blood pressure reduction was due to increased potassium intake rather than reduced salt consumption," adding, "Increasing daily potassium intake by 1g was associated with a 2mmHg decrease in systolic blood pressure." They also noted that during the 5-year study period, 3,000 participants suffered strokes, but those who consumed potassium-rich salt had a 14% lower risk of stroke. Additionally, they confirmed that the blood pressure improvement from increased potassium intake reduced stroke risk by about 10%, whereas salt reduction alone lowered stroke risk by only about 4%.

Dr. Polly Huang, the first author of the study from GIGH, stated, "Both excessive sodium chloride and potassium deficiency are linked to hypertension, stroke, heart disease, and premature death risk," and added, "Using salt substitutes can immediately reduce these risks." However, caution is advised as excessive potassium intake can rarely cause hyperkalemia.

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