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What nutrient can help control a child's blood pressure?

Surprising to many, potassium has recently made the news in the medical community as potentially more important than sodium for blood pressure control.

    by Beth Wallace Smith, R.D.
    Published 

If I asked you to name the most important nutrient for controlling your child's blood pressure, what would you guess? Sodium? A vitamin? Surprising to many, potassium has recently made the news in the medical community as potentially more important than sodium for blood pressure control.

But let’s back up for a minute. Why are we even talking about blood pressure control in children? Despite common belief, high blood pressure can and does occur in children and teens, and the treatment is often the same; eating a healthy diet, getting plenty of exercise, and maintaining a healthy weight.

Eating enough potassium should be one of the most important pieces of a healthy diet in kids according to a new study in the JAMA Pediatrics. The study analyzed the diets and blood pressures of over 2,000 girls aged 9 to 10 years for a course of ten years. While the focus of the study was to determine the effect of salt, the researchers found the amount of potassium intake was more closely associated with blood pressure levels. Girls who consumed diets high potassium had the best long-term blood pressure levels through their adolescence.

So how do you get your kids to eat a diet rich in potassium? It's probably a lot easier than you think. Foods high in potassium include:

  1. Bananas

  2. White beans

  3. Spinach

  4. Raisins

  5. Melons like cantaloupe and honeydew

  6. Oranges and orange juice

  7. Almonds

  8. Tomatoes

To make sure your kids are eating enough potassium every day:

  1. Include a high potassium food at each meal or snack

  2. Try a smoothie: Mix ½ banana, spinach, and strawberries with ice for a fast breakfast or a delicious, healthy treat.

  3. Try bean dips: Mix up your own white bean hummus for veggies and whole grain crackers for a healthy, potassium-rich snack.

Encouraging a diet full of fresh fruits and vegetables has many benefits for children and teens, and now even stronger evidence for a healthy heart.

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