In line with analysis, consuming meals wealthy in potassium reminiscent of salmon, avocados, and bananas will help scale back salt’s unfavorable results on the weight-reduction plan. The research revealed that diets wealthy in potassium have been linked to lowered blood stress, particularly in ladies having a excessive consumption of salt.
It is generally recognized that prime salt consumption is linked to hypertension and an elevated danger of strokes and coronary heart assaults. The main target of well being recommendation has been on proscribing salt consumption however that is difficult when processed meals are included within the weight-reduction plan. Potassium assists the physique in excreting extra sodium within the urine. Dietary potassium was related to the best well being advantages for ladies within the research.
The research individuals included 24,963 people with a mean age of 58 for ladies and 59 for males. A life-style behavior questionnaire was accomplished by the individuals, urine samples have been taken and blood pressures have been measured. Urinary potassium and sodium have been used for estimating dietary consumption. The people have been divided into teams primarily based on sodium consumption (low/medium/excessive) and potassium consumption (low/medium/excessive).
The hyperlink between potassium consumption and blood stress was analyzed after intercourse, age, and sodium consumption have been adjusted for. Potassium consumption was linked to blood stress in ladies, blood stress decreased as consumption elevated.
When the affiliation was analyzed primarily based on sodium consumption (low/medium/excessive), the affiliation between potassium and blood stress was solely seen in ladies with excessive sodium consumption, the place each one gram enhance in potassium consumption every single day was linked to a 2.4 mmHg lowered systolic blood stress. No hyperlink between potassium and blood stress was seen in males.
Throughout a follow-up of 19.5 years on common, 13,596 people died or have been hospitalized on account of heart problems. The connection between potassium consumption and cardiovascular occasions was analyzed after adjusting for age, intercourse, diabetes, alcohol consumption, sodium consumption, BMI, smoking, lipid-lowering drug utilization, and prior stroke or coronary heart assault. General, people within the highest group of potassium consumption had a 13% lowered danger of cardiovascular occasions compared to people within the lowest group.
When men and women have been analyzed individually, the danger reductions have been 11% for ladies and seven% for males. The connection between potassium and cardiovascular occasions in ladies or males was not influenced by the quantity of salt within the weight-reduction plan.
The outcomes of the research point out that potassium helps in preserving the well being of the center, however ladies profit greater than males. The connection between potassium and cardiovascular occasions was the identical regardless of salt consumption, indicating that potassium protects the center in different methods other than growing sodium excretion.
The WHO recommends that people eat a minimal of3.5 grams of potassium and fewer than 2 grams of sodium every day. Meals excessive in potassium embrace fish, dairy merchandise, beans, nuts, fruit, and greens. For example, 1 cup of milk incorporates 375 mg of potassium, a 136-gram potato incorporates 500 mg of potassium, 154 grams of cooked salmon incorporates 780 mg of potassium, and a 115-gram banana incorporates 375 mg of potassium.
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