Leading epidemiologist Professor Tim Spector has highlighted a crucial dietary adjustment that could significantly lower, and even reverse, high blood pressure, shifting focus away from the usual advice on salt.
The 'Silent Killer' Affecting Millions
High blood pressure, or hypertension, is a major health concern in the UK, believed to affect around one in three adults. Often symptomless, this 'silent killer' forces the heart to work harder and, if untreated, dramatically raises the risk of life-threatening strokes and heart attacks. While excessive salt consumption is a well-known contributor, Professor Spector suggests another mineral is vital for control.
Potassium: The Overlooked Key to Blood Pressure Management
Speaking on the Zoe Science Nutrition podcast, the founder of Zoe Health explained that increasing potassium intake could be "even more important" than minimising salt for managing hypertension. Potassium helps the body excrete excess sodium through urine and relaxes blood vessel walls, thereby reducing pressure.
"If I want to reverse high blood pressure, I want to increase your potassium intake," Professor Spector stated. "Studies have now shown that as well as salt being important, things like potassium are actually even more important."
How to Increase Your Potassium Intake
While bananas are a famous source, providing about 330mg per 100g, other foods are even richer in this essential mineral. Professor Spector emphasised that people on high plant diets naturally consume more potassium.
Key potassium-rich foods include:
- Dried apricots (around 1,162mg per 100g)
- Avocados, sweet potatoes, and spinach
- Beans, legumes, and tomato paste
- Swiss chard, beetroot, and butternut squash
- Watermelon and coconut water
Expert Backing and Broader Health Advice
This guidance is supported by the American Heart Association, which confirms potassium's role in counteracting sodium and easing blood vessel tension. Alongside dietary changes, the NHS recommends a holistic approach to managing blood pressure, including regular exercise, maintaining a healthy weight, and limiting alcohol and caffeine.
Professor Spector concluded that improving diet with potassium-rich foods can be a powerful natural step before needing to resort to blood pressure medications. Anyone concerned about their blood pressure should consult their GP for personalised advice.
