Hypertension Reduction

Potatoes are a good source of potassium and contain no sodium, making them a desirable food to incorporate into a dietary pattern for managing hypertension. Research indicates that diets low in sodium and rich in potassium may reduce the risk of hypertension and stroke (1).

• One medium potato (5.3 ounces) with the skin provides 620 milligrams of potassium (18% Daily Value) (2).
• In one study, participants were instructed to “eat a potato a day” for four weeks, while following either a low-sodium, high-potassium diet rich in fruit and vegetables (LNAHK), a high-calcium diet rich in low-fat dairy foods (HC), or a moderate-sodium, high-potassium, high-calcium diet high in fruits, vegetables and low-fat dairy foods (OD). The results indicated both the LNAHK and OD diets produced statistically significant decreases in blood pressure compared to the HC diet; however the decrease was greatest in the LNAHK diet (3).
• A randomized cross-over trial of overweight, hypertensive adults showed that consumption of purple potatoes, twice daily for four weeks, resulted in a significant reduction in both systolic and diastolic blood pressure, compared to baseline (4).

See how potatoes’ potassium content compares to other foods:

• Potassium content of commonly consumed fruits and vegetables
• Potassium content of commonly consumed starchy foods
• Potassium content of commonly consumed starchy foods per calorie

For more information on potatoes and blood pressure:

• Read Potatoes, Nutrition and Health: A Review, pages 12-14.