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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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February 09, 2010 |
A Publication of QVHD |
An Important Relationship: Salt, Potassium and Blood Pressure
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 2,300 mg. of sodium per
day. For middle-aged and older persons, blacks 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.
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 current
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 sodium and
potassium, District residents can call QVHD, 203 248-4528 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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