The mineral deficiency that could make you prone to high blood pressure

High blood pressure is a chronic condition that not only strains your heart, but also increases your risk of cardiovascular diseases (CVDs).

Usually, your blood pressure fluctuates throughout the day, depending on the activities. However, having a blood pressure that is higher than normal could signal hypertension.

According to the Mayo Clinic, elevated blood pressure is defined as a systolic pressure 120 to 129, and a diastolic pressure less than 80. A normal blood pressure is 120/80 mm Hg or lower. Blood pressure higher than 180/120 mm Hg is considered a hypertensive emergency or crisis, says the health body.

One thing we often miss to do is to check for the nutrient levels in our body, which are said to be linked with several health conditions. For instance, low levels of potassium levels can be linked to increased risk of high blood pressure.

Potassium is an essential mineral that helps maintain normal levels of fluid inside our cells.

According to Health Harvard, it regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates. Furthermore, the mineral helps excess sodium from the body, which is one of the key reasons behind high blood pressure.

The health body explains, “Potassium relaxes the walls of the blood vessels, lowering blood pressure and protecting against muscle cramping.

A number of studies have shown an association between low potassium intake and increased blood pressure and higher risk of stroke.

“On the flip side, people who already have high blood pressure can significantly lower their systolic blood pressure by increasing their potassium intake when they choose to eat healthy foods,” it adds.

Low potassium levels in the body can cause several symptoms. These include:

- Constipation

- Feeling of skipped heart beats or palpitations

- Fatigue

- Muscle damage

- Muscle weakness or spasms

- Tingling or numbness

Besides identifying the symptoms, you can visit your healthcare provider who may advise you to get a blood test. As per Cleveland Clinic, the normal potassium level for an adult ranges from 3.5 to 5.2 mEq/L, whereas potassium levels between 3 and 3.5 mEq/L are considered mild hypokalemia.

According to the Mayo Clinic, lack of potassium is rare, which is why there is no recommended dietary allowances (RDA) for this mineral. However, it is believed that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate.

Many foods contain rich levels of potassiums. Some of the common foods include: Leafy greens, beans, nuts, dairy foods, fishes like tuna, cod, trout and starchy vegetables like winter squash.

Apart from that, fruits such as bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit are also excellent sources of potassium.

Do not forget beans and legumes including kidney beans, lentils, soybeans and lima beans.