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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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February 8, 2011 |
A Publication of QVHD |
Down with Salt, Up with Potassium
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
Salt (really sodium) and
potassium can have a large impact on blood pressure measurement. Lowering
sodium in a diet coupled with increasing intake of potassium can be really
helpful in preventing and/or controlling high blood pressure
(hypertension.) This is important because uncontrolled hypertension can
lead to strokes and heart attacks.
It is recommended that we
consume no more than 2,400 mg. of sodium per day which is equal to about a
teaspoon. This amount includes all salt: that which you add and that which
occurs naturally or in processed/canned foods. For middle-aged and older
persons, African-Americans and those with hypertension, their intake
should be even lower or around 1,500 mg. per day. Table salt, which is
sodium chloride, is only part of the problem. For the average person, only
about 6%-10% of the sodium consumed comes from the sodium you add when you
cook or add it to your plate. Another 10% comes from the natural sodium in
foods. The rest (about 75%) comes from the sodium that is put in processed
foods (manufactured) foods. Restaurant foods may also be very high in
sodium.
Reducing sodium is pretty easy and straightforward. You
can certainly control what you add to your foods. Read your food labels to
look for sodium (and salt) and compare products. There can be a large
difference in brands of the same product. In addition, there are a lot of
low sodium (defined as 140 mg or less) products available. By the way,
kosher salt and sea salt are still salt and count as salt!
While
you want to decrease sodium in the diet, most people should INCREASE
potassium. Potassium, a mineral found in foods, plays an important role in
the normal water balance between the cells and body fluids. This affects
the volume of blood that the heart pumps every day. As with so many
functions in the body, there are specific amounts of minerals required to
correctly perform the job. For many years, medical practitioners have
known that potassium intake needs to be increased when people with certain
diseases of the heart (like high blood pressure) take medications that
cause the body to lose water (through increased urination.) While the
water loss is desirable in these situations, the potassium loss is not, as
it disrupts the delicate balance of minerals. This problem may be managed
through an increase in high potassium foods, or may require a potassium
supplement as a medicine.
Continuing research on potassium shows
that a potassium-rich diet may actually help control, reduce or prevent
hypertension . The 2005 recommended daily intake is 4,700 mg. daily for
adults, which is an increase from previous recommendations. Potassium is
found naturally in a wide variety of foods. Foods considered to be rich in
potassium include: baked potatoes, sweet potatoes, avocados, dried fruits,
like figs, prunes and raisins, cantaloupe, cooked leafy greens like
spinach and Swiss chard, kidneys beans, oranges, orange juice, root
vegetables and bananas. Potassium may also be taken in a supplement (pill
form), however obtaining potassium from the diet is the preferred method.
Before taking a supplement, discuss it with your health care provider. For
persons with impaired kidney functioning or for persons taking
ace-inhibitor drugs for high blood pressure, potassium supplements can be
dangerous .
We grew up with the adage “An apple a day keeps the
doctor away.” But perhaps “ A banana a day” would be better (or an apple
and a banana.) Why? The answer is because after years of research,
scientists have been able to make a definitive statement on potassium and
its relationship to hypertension (high blood pressure.) For written
brochure on reducing salt (sodium) and increasing potassium, District
residents (Bethany, Hamden , North Haven and Woodbridge ) can call
Quinnipiack Valley Health District, 248-4528 or request on line,
www.qvhd.org.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
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