It is well known – sodium intake adversely affects blood pressure and is a major risk factor for heart disease, but now U.S. research reveals that there is important relationship between sodium and potassium in the daily diet: the gap between high risk of early death exceeds one hundred. How do I change this?
How much sodium and potassium do you have in your body? Under extensive study conducted by U.S. researchers and published recently in the journal Archives of Internal Medicine, people diet is a big gap in the relationship between consumption of sodium and potassium are at increased risk of death from heart and blood vessels, compared with those in whom the ratio is low.
The study examined more than 2,000 participants over 15 years, and data were recorded sodium and potassium against their risk of dying from any cause, and death from heart disease and blood vessels in particular.
215% increased risk of death…
The data suggest that an increase of 1,000 mg daily sodium intake was accompanied by a 20% increase in mortality for any reason. Regarding the consumption of potassium, there was an opposite trend: an increase of 1,000 mg daily potassium intake was accompanied by a lower risk of mortality by 20% .
Among subjects with the highest ratio between sodium for potassium in the diet is increased risk in 46% of early death for any reason, 46% of death from cardiovascular and increased risk of 215% death from ischemic heart disease.
The results suggest that there is a balanced diet important, both at the level of minerals, and that the ratio of sodium – potassium of less than 1 provides protection from heart disease.
Sodium, which is a component with cooking salt (sodium – chloride), found in most processed foods, while potassium is high enough and starchy leafy vegetables, fruits and dried fruits such as dates, as well as whole grains, legumes and nuts.
Recommended potassium intake high in all age groups and is about 4700 mg per day for adults. Sodium intake recommended, however, is only one third of that. Actual situation typical Western diet reverse – high sodium intake and low potassium intake. Potassium recently defined low mineral consumption is a public health concern.
Sodium is a known risk factor for the development of hypertension , a major risk factor for heart attacks, stroke and kidney disease. Studies even show that the ratio of sodium – potassium is usually correlated with blood pressure levels than consumption of each of the minerals separately.
Sodium and potassium intake opposite effects on the blood vessels, therefore providing potassium intake can increase blood pressure resulting from excessive consumption of sodium. It is also possible that the ratio of sodium – low potassium is a marker higher consumption of plant foods and lower consumption of processed foods.
How to consume less sodium and more potassium?
Most basic foods we consume on a daily basis have a big impact on our sodium intake. See Nutritional preferring to buy bread, cereal and cheese sodium content which is lower.
Consumed more vegetables in general, and in particular potassium-rich vegetables: dill, parsley, cilantro, spinach, basil, fennel, arugula, artichokes and kohlrabi (further details in the table below).
Preferred starchy vegetables rich in potassium such as sweet potatoes and potatoes, preferably with shell over refined grains.
Combine fruit menu and other foods high in potassium such as bananas, dates and avocados. Dates are particularly rich in potassium and low in sodium – preferred them to processed snacks, sweets and biscuits made with white flour.
“Neutralize” the high sodium content in meals based on processed foods, fast or made by adding fruit or vegetables for dinner.
The amount of sodium and potassium in food
Check the foods you tend to eat, and sodium or potassium which:
|Food||Potassium content (mg / 100 g)|
|His shell baked potato||544|
|Baked sweet wrapper||475|
|Food||Sodium content (mg / 100 g)|
|Soups (100 ml)||400-300|