Salt is a common ingredient in our kitchens and is often criticized for its effects on blood pressure and heart health. Eating too much salt can lead to high blood pressure, which increases the risk of heart diseases.
But there’s good news from a recent study by Amsterdam University, which has found a way to counteract the negative effects of salt by adding more potassium to our diet.
Potassium is a mineral that can be found in various foods like bananas, avocados, and salmon. It plays an essential role in helping our body manage the negative impacts of salt.
This discovery came from a comprehensive study that involved more than 24,000 people between the ages of 40 and 79. The study particularly looked at how a diet rich in potassium could benefit women who tend to consume a lot of salt.
The study found that potassium helps our body get rid of extra sodium through our urine, which in turn helps control our blood pressure.
This effect was especially noticeable in individuals who consumed a lot of potassium—they generally had lower blood pressure. This was particularly true for women who had high salt diets.
During the long-term follow-up of nearly 20 years, it was observed that more than half of the participants either were hospitalized or died from heart-related problems.
However, those who consumed the most potassium saw their risk of these issues drop by 13% compared to those who consumed the least.
What’s more, the positive effects of potassium were seen regardless of how much salt someone ate, suggesting that potassium might have additional benefits beyond just helping to remove sodium.
The World Health Organization recommends that adults should consume at least 3.5 grams of potassium each day and keep their sodium intake under 2 grams (which equals about 5 grams of table salt). Foods rich in potassium include vegetables, fruits, nuts, beans, dairy, and fish.
For instance, a medium-sized banana contains about 375 mg of potassium, cooked salmon provides roughly 780 mg, a potato about 500 mg, and a cup of milk offers around 375 mg.
Food companies can also help improve heart health by using potassium salts instead of traditional sodium salts in processed foods. This substitution can lower sodium intake while boosting potassium levels in our diet.
Another healthy choice is to prefer fresh, unprocessed foods, which naturally contain more potassium and less salt, further promoting heart health.
The findings from the Amsterdam University study underline the critical role potassium plays in reducing the harmful impacts of salt and lowering the risk of heart diseases.
By incorporating more potassium-rich foods into our diets and reducing salt intake, we can protect our heart health effectively. This dual strategy offers a practical way to maintain a balanced and heart-healthy lifestyle.
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For more information about nutrition, please see recent studies that vitamin D can help reduce inflammation, and results showing vitamin K may lower your heart disease risk by a third.
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