Striking a Balance: Less Sodium (Salt), More Potassium · Tweet 229 Updated:Feb 27,2014 In your battle against high blood pressure, sodium (salt) is your enemy. Avoiding that enemy is your primary weapon, but you also have an ally that many people don’t know about: eating more potassium. “More and more, we’re realizing how important potassium plays a role in lowering blood pressure,” said Rachel K. Johnson, Ph.D., M.P.H., R.D., a nutritionist in Burlington, Vt., and an American Heart Association volunteer. The Dangers of Sodium About 98 percent of Americans eat more than twice as much sodium than is recommended for a healthy diet, consuming an average 3,436 milligrams daily. That’s why the American Heart Association/American Stroke Association is increasing awareness of sodium with the “Salty Six” – common foods that may be loaded with excess sodium that can increase your risk for heart disease and stroke. Yet, if we cut the average daily sodium intake by more than half — to less than 1,500 milligrams per day, as the American Heart Association recommends — high blood pressure would decrease nearly 26 percent and more than $26 billion in healthcare costs would be saved over just a year. Most foods in their natural state contain some sodium. But more than 75 percent of sodium that Americans consume comes from processed foods, Johnson said. So, be sure to read Nutrition Facts labels on food items and make healthy choices when purchasing and consuming foods because sodium can increase your blood pressure by holding excess fluid in your body — burdening your heart. The Power of Potassium On the other hand, potassium is a potent weapon because: · The more potassium we consume, the more sodium is excreted through urine and out of the body. · Potassium helps relax blood vessel walls, which helps lower blood pressure.
Posted on: Sat, 26 Apr 2014 00:31:12 +0000
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