Potassium Potential
Now we switch from what you need less of to what you need more of. “You can think of potassium as the opposite of sodium;’ says Dr. Simon. Just as a high sodium intake can raise blood pressure, so too can a low potassium intake, since potassium works as a blood-vessel dilator. But this doesn’t mean huge amounts of potassium are needed.
The DV for potassium is 3,500 milligrams, “but it’s safe to consume substantially more than that;’ says Dr. Simon. The trick is getting enough potassium in your daily menu, without going on the chimpanzee diet. Actually, bananas are not the highest source of potassium, which can be found in a wide assortment of fruits and vegetables. And there are some surprisingly rich sources. (See “Postssium and Magnesium Sources” on page 34.)
One caution: If you’re taking a potassium-sparing diuretic, which causes the kidneys to hoard the mineral, you should not increase your potassium intake without discussing with your doctor any changes you’d like to make.
Calcium and Magnesium Connection
Along with potassium, you can add calcium and magnesium to the list of minerals that may help lower your blood pressure through some unknown ways. People with hypertension tend to have lower consumption of all three. African Americans seem to be especially vulnerable to low calcium intake. As with potassium, you don’t necessarily need these minerals by the shovelful. Instead, you simply need to be certain you’re getting enough calcium and magnesium.