Posted on 02/26/2024 8:58:33 PM PST by ConservativeMind
While reducing salt intake has been the focus of dietary advice to control high blood pressure (hypertension), a study suggests that upping your potassium intake can be at least as important.
Researchers analyzed data from The George Institute's large-scale randomized trial, the Salt Substitute and Stroke Study (SSaSS), which involved 20,995 participants followed for five years. The study showed clear reductions in the risk of stroke (14%), major cardiovascular events (13%) and premature death (12%) from switching regular salt for potassium-enriched salt.
The researchers based their analyses on the "gold standard" measure of sodium and potassium in the urine of trial participants.
They found that the supplementary potassium accounted for between 61% and 88% of the blood pressure lowering effects recorded in the trial. In every case, the results indicated that the majority of the blood pressure fall was attributable to the increase in dietary potassium rather than the fall in dietary sodium.
Potassium is an essential mineral found in a variety of whole foods, including legumes, nuts, leafy green vegetables and fruits such as bananas, kiwis and dates. High levels of potassium are one of the reasons fresh fruits and vegetables are so good for you.
Current dietary guidelines recommend a potassium intake of more than 3.5 g/day, but a recent study found global mean potassium intake was just 2.25 g/day, with only 35% of the global population estimated to achieve this target.
"Salt substitutes are particularly interesting in this regard, because most people can make the switch to potassium-enriched salt without much difficulty—in our SSaSS trial more than 90% of participants assigned to use the salt substitute were still using it five years on."
(Excerpt) Read more at medicalxpress.com ...
Our kidneys sort out what we need to get rid or, or retain, pretty well.
This has been my issue for two decades. Low potassium despite taking supplements, and three blood pressure medications to keep high blood pressure under control.
And I’m not overweight, exercise etc. don’t smoke.
Two days ago at orthopedist’s office my bp was 100/68. Guess I’m getting enough potassium.
Natural sources include:
-apricots and dried fruit:
-tree fruits — such as avocados, apples, oranges and bananas
-leafy greens — such as spinach, kale and silverbeet
-vine fruits — such as tomatoes, cucumbers, zucchini, eggplant and pumpkin
-root vegetables — such as carrots, potatoes and sweet potatoes
-legumes — such as beans and peas
-milk, yoghurt, meat and chicken, as well as fish — such as halibut, tuna, cod, snapper.
Doesn’t everyone eat these things? Today I had eight of foods on this list.
See post #4 on this thread for potassium sources
Thanks, I am pretty good on diet.
I take two times 8 Meq per day and am barely at the bottom of the acceptable range.
They did a blood pressure medication change, which might improve things. We will see.
I’m not sure what to believe anymore. It turns out the old research was all BS and even counterproductive to good health. So we’re just supposed to start believing the “new research” now?!? The experts are all bought and paid for.
Supplemental magnesium in an amino chelated form can have significant benefits, including improved circulation and blood pressure control. Notably, a tendency toward cold hands and paleness is a common sign of magnesium deficiency.
Just to verify - 3.5 g is 3500 mg?
Thanks for list veto and ping CM! 👍
Now we need a list to lower cholesterol 😊
Natto — fermented soy beans help arteriosclerosis: https://medicalxpress.com/news/2023-12-natto-consumption-inhibits-arteriosclerosis-intestinal.html
Soy tends to upset my stomach, and I’m nòt a fermented food lover. I’ll take the K2-mk7. As it is, my doc put me on magnesium and co-Q10. I was suprised he wants me on certain supplements! He also put me on a potassium supplement. I take others as a matter of course. He approves of what I take.
Me too.
I am chronically low in potassium, even taking supplements.................
Sounds like you have a good doctor!
Yes.
Here is my question:
High blood pressure doesn’t cause a problem. It CAN BE the result of a problem - clogged arteries. If the reason one has high blood pressure is not clogged arteries, but something else - say, potassium/sodium balance - then is it even a risk factor for heart attacks or stroke?
It bugs me that they give diuretics for blood pressure control. OK, you reduce the blood pressure...but if it was caused by clogged arteries, the arteries are still clogged and maybe getting worse. So how would being dehydrated improve one’s health?
I do understand boosting potassium intake, but the government’s rules restricting supplements makes it hard - unless one wants to eat a ton of bananas or lots of other fruits with lots of sugar.
BTW, I cannot stand the taste of the potassium salts! They are horrible.
“Doesn’t everyone eat these things?” I eat lots of meat. Can’t afford fish any more. I’ll pass on the fruits and veggies.
“High blood pressure doesn’t cause a problem.”
High blood pressure causes kidney failure.
I’d say that’s a problem.
“High blood pressure causes kidney failure.”
Really? So if my blood pressure is 140/90 (it is actually lower than that), my kidneys will fail? From an Internet site:
“If high blood pressure damages the blood vessels that deliver blood to your kidneys...”
At what pressure will the blood vessels be damaged BY PRESSURE?
This goes back to my point: Blood pressure is a SYMPTOM, not a CAUSE. If you have damage to your arteries, it can raise your blood pressure AND damage your kidneys, but the blood pressure is an associated symptom, not the cause of the damage!
Now if your blood pressure was super high, it might do structural damage. But how high would that be? I had uncles with very high blood pressure who lived into their 90s, so the pressure itself isn’t the issue.
My understanding is that 140/90, used to be considered “normal”, but they keep lowering it, in order to sell more pills.
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