Potassium, Blood Pressure and Senior Health.

Want to read an FAQ about potassium and senior health, plus see the research sources used to create this podcast? Read our blog post:

Potassium and Senior Health Benefits.

Podcast Transcript / Potassium and Senior Health video.

…

Welcome to the 40thru99 podcast.

Healthcare research and news

to help you age better.

This podcast is for information purposes.

It is not medical advice.

Consult your health practitioner

before making any changes to your medications,

diet, or lifestyle.

Welcome back to 40thru99, everybody.

As always, we're here to help

you age better and stay healthy.

And today we're going to be doing a deep

dive on something that might surprise you.

Intriguing.

It's the power of potassium.

Oh, potassium.

Interesting.

Especially when it comes to blood pressure.

Okay.

Yeah.

You know, it's funny.

I was looking at some stats, and only 2%

of Americans actually get enough potassium.

Wow.

That's a startling statistic.

I know.

It's crazy, right?

Makes you wonder.

Yeah.

What are we all missing out on?

Well, potassium plays a huge role

in how our bodies regulate blood pressure.

Okay.

It works in this sort of,

like, dance with sodium.

A dance?

Yeah.

Tell me more about this dance.

How does that work?

So imagine sodium comes in,

wants to raise your blood pressure,

draws water into your blood vessels.

Potassium comes in and says, hold on,

let's flush some of this excess sodium

and water out through your urine.

Interesting.

Eases the tension in those blood vessels,

which helps lower blood pressure.

Oh.

So it's like potassium is like a teammate

for our arteries, just making

sure things are flowing smoothly.

That's a great way to put it.

Okay, cool.

So.

And when you look at the science behind it,

the research from the NIH really

highlights how essential this balance

is between sodium and potassium.

So that's fascinating to me, because

if potassium is so crucial

for blood pressure and 98% of us aren't

getting enough, what's going wrong?

Why are so many of us deficient?

Well, a lot of it comes down to

the way we eat these days.

Refined carbohydrates,

the kind you find in processed foods,

can actually deplete your potassium.

Stress is another factor that

can zap your potassium levels.

Oh, wow.

And then, you know, you've got some common

medications like diuretics,

which are sometimes prescribed for high

blood pressure, but ironically, they can

flush potassium out of your system.

So it's like a perfect storm

for potassium deficiency.

Unless you're living off the grid

and growing your own food

and meditating all day long.

Pretty much, yeah.

You're probably low on potassium.

It's something to be mindful of, especially

for, you know, the 40thru99 listeners.

You know, if you're trying to age better,

keeping that blood pressure

in a healthy range is just so important.

Yeah, absolutely.

And, you know, I've heard that potassium

can have a much more powerful impact

on blood pressure than people realize.

Is that true?

You know, there's a lot of truth to that.

The NIH fact sheet cites

numerous meta analyses.

These are studies that analyze data

from tons of other studies, and they show

that potassium supplementation can

significantly reduce both systolic

and diastolic blood pressure readings.

Wow.

So are you saying that, like,

in some cases, potassium could be

just as effective as medication?

Yeah, some of these studies

are suggesting that.

That's amazing.

It is remarkable.

Imagine being able to manage your

blood pressure naturally

without just relying on pharmaceuticals.

Yeah.

That's what aging better

is all about, right?

Exactly.

So, okay, let's get practical.

Yeah.

How do we actually get enough of this

potassium powerhouse into our diets?

I know everyone always says, like, eat

a banana, but is there more to the story?

Yeah.

I mean, bananas are a good source,

but focusing only on bananas.

Right.

You might be taking in a lot of sugar,

which may not be ideal for overall health.

Okay, so if we want to boost our potassium.

Yeah.

Without, you know, overdoing it

on the sugar,

what other foods should we be looking at?

What are like the all stars of potassium?

Well, the American Heart association

actually has some great suggestions.

They highlight foods like sweet potatoes,

avocados, spinach, lentils, and even

salmon as great sources of potassium.

Oh, interesting.

And the beauty of these foods is

that they offer a whole range

of other vitamins and minerals.

Yeah.

It's not just about the potassium.

It's about eating a diverse and,

you know, nutrient rich diet overall.

Absolutely.

You know, I've actually started

adding avocado to my salads.

Oh, nice.

And honestly, I feel a difference

in my energy levels.

That's great.

Small changes can make a big difference.

And speaking of benefits beyond blood

pressure, did you know that

increasing your potassium intake might

actually lower your risk of stroke?

Wait, really?

Yeah.

Potassium can help with that, too.

It's true.

Research suggests that it can

reduce blood clotting and improve

overall blood vessel health.

Wow.

Who knew potassium was such a multitasker?

I know, right?

It's kind of the unsung

hero of healthy aging.

So I'm sure our listeners are eager

to learn how they can start

incorporating more potassium rich foods

into their daily lives.

Yeah.

What are some, like, practical tips or

easy swaps they can make, especially given,

you know, how busy life can get?

Absolutely.

A great place to start is by taking

a look at your snacking habits.

Oh, okay.

Are you reaching for processed

salty snacks instead?

How about grabbing, you know, a handful

of nuts, some baby carrots with hummus,

or even just a piece of fruit.

Okay.

And if you're a sandwich lover, try

switching from white bread to whole wheat.

So small changes can add up.

And I bet you're going to say,

eat more vegetables.

You know me so well.

Aim for at least half of your plate

to be filled with colorful vegetables.

Those little adjustments over time

can really boost your potassium

levels and impact your health.

This is all great advice, but I'm wondering,

We've talked a lot about potassium,

Right.

But what about sodium?

Isn't reducing sodium intake also crucial

for managing blood pressure?

You are absolutely right.

It's all about that balance we

were talking about earlier.

You know, the 40thru99 audience is

pretty savvy when it comes to nutrition.

Yeah.

But it's always good to hit that point home.

Right.

Managing sodium is just as

important as increasing potassium.

Yeah.

You know the fact sheet from

the article we were looking at?

The potassium and blood pressure article?

Yes.

It recommends aiming for a potassium

potassium to sodium ratio of at least 1 to 1.

At least.

Or even better, 2 to 1, ideally.

Yeah.

So just to make sure I'm understanding that.

Right.

For every like milligram of sodium we eat,

we ideally want at least one,

but preferably two milligrams of potassium.

Exactly.

It's not just about adding potassium,

but also being mindful of your sodium.

Right.

Cooking at home,

reading food labels and being aware

of hidden sodium in processed foods.

Okay, so it's a two pronged approach.

Right.

Boosting potassium, reducing sodium.

Absolutely.

It's all about creating that

balance within our bodies.

Exactly.

And I'm sure like those low sodium,

no salt added options

at the store can be super helpful too.

For sure.

They're great options.

Okay, cool.

So this is all great information, but I'm

curious for listeners who like maybe can't

get enough potassium through their diet.

Right.

They have dietary restrictions

or just crazy busy schedules.

Yeah.

Are supplements a viable option?

It's a great question.

Yeah.

While it's always better to get

nutrients from whole foods.

Right.

Potassium supplements can be helpful

for some, especially if they're deficient.

I imagine there are some things to keep

in mind with supplements though.

Absolutely.

Talk to your doctor before starting any

new supplement, especially potassium.

Okay.

There can be side effects and it's

crucial to get the right dosage.

So good advice.

Always err on the side of caution.

Yes.

And consult with your doctor.

Exactly.

Now, what about those salt substitutes

that I see at the grocery store

that contain potassium chloride?

Are those safe and effective?

Again, best to talk to your doctor,

especially if you have

underlying health conditions.

You know, while they can be a convenient way

to reduce sodium and increase potassium.

Yeah.

They're not for everyone.

Okay.

Some people, particularly those with kidney

problems or on certain medications, high

potassium levels can actually be risky.

Okay.

So checking with your doctor is key.

Absolutely.

Always better to be safe than sorry.

Okay.

And speaking of safety, there's another

important point to consider when it comes

to potassium and blood pressure.

Okay, I'm all ears.

What else do we need to know?

Well, while increasing potassium is

generally beneficial for blood pressure,

there are some situations where too

much potassium can actually be harmful.

Oh, I know.

Like, for instance, people with chronic

kidney disease or those taking

certain medications like ACE inhibitors

or potassium sparing diuretics.

Okay.

They need to be very careful

about their potassium intake.

So it's not like more is always better.

Exactly.

It's about finding the right balance.

Okay.

And that's where, you know,

working with your doctor or registered

dietitian can be really helpful.

Yeah.

They can assess your levels and identify any

risks, help you create a personalized plan.

This has been so insightful.

I feel like we've really uncovered

the power of potassium.

Yes.

And how it plays such a vital role.

Right.

In managing blood pressure

and just overall health.

Absolutely.

Especially as we age.

It's key.

But before we wrap up,

I have one last question for you.

Okay.

We've talked a lot about potassium today.

Yeah.

But are there other minerals that

are essential for, like, a healthy heart

and blood pressure regulation?

That's a great question.

You know, potassium isn't

the only player in the game.

Right.

Magnesium, for example, is another

key nutrient that can help relax blood

vessels and lower blood pressure.

Oh, so potassium has a teammate.

Exactly.

And we can't forget about calcium.

Oh, yeah.

Which is not just crucial for strong bones.

Right.

But also plays a role

in maintaining healthy blood pressure.

Interesting.

In fact, the DASH diet, which is specifically

designed to lower blood pressure.

Okay.

Is rich in all three of these minerals.

Potassium, magnesium, and calcium.

Okay.

So remind me,

what is the DASH diet all about?

The DASH diet, which stands for Dietary

Approaches to Stop hypertension.

Okay.

It focuses on eating lots of fruits,

vegetables, whole grains,

lean protein, and low fat dairy.

It's naturally rich in all

those minerals we talked about.

Okay.

And it emphasizes limiting saturated fat,

cholesterol, and sodium.

So it sounds like it's all about,

like, eating a variety of nutrients

from whole unprocessed foods.

Yes.

And creating that balance.

You got it.

Okay, cool.

Yeah.

And remember, it's not just about diet,

but also lifestyle factors like exercise,

stress management.

Right.

Maintaining a healthy weight,

limiting alcohol, not smoking.

Yeah

all of these are critical components

of a heart healthy lifestyle.

I think that's a perfect note to end on.

Great.

It sounds like we've only just scratched

the surface when it comes to minerals

and their impact on our health.

Absolutely.

Especially as we age.

There's so much to explore.

Well, our listeners certainly have a lot

to digest for sure after this.

Potassium deep dive.

Absolutely.

But we've only just begun

to explore this world of minerals

and their role in healthy aging.

It's fascinating.

So what are some other minerals

that are essential for aging?

Well, something to think about.

Yeah, definitely.

And as always, we remind you

to consult with your doctor

before making any big dietary changes.

Good point.

Or taking any supplements.

Yes.

But be sure to join us next time

for another deep dive on a topic that will

help you age better and live healthier.

Until then, take care.

This episode was sponsored by Muscadinex.

The Muscadine is America's strongest

source of grape,

resveratrol and other age better molecules.

Please go to the Show Notes for links

to the research used in this podcast.

This episode was sponsored by Muscadinex.

The Muscadine is America's strongest source of

grape resveratrol and other age better molecules.

Please go to the Show Notes for links

to the research used in this podcast.