mlk_man
04-07-2005, 07:37 AM
Dear Reader,
For years we've heard that we need to lay off the salt if we want to lower our blood pressure and reduce our risk of stroke. In fact, that recommendation forms the entire basis for the new DASH diet section of the latest food guidelines put out by the USDA.
But simply reducing sodium intake doesn't seem to do the trick. A recent study sheds some light on why high sodium intake is the red herring -- and not getting enough potassium in your diet could be the real culprit. Perhaps even more important is striking a better balance between your sodium and potassium levels.
The study found that when a group of healthy people supplemented their usual diet with additional potassium, there was a significant decrease in their platelet activity. Apparently, when blood platelets don't get enough potassium, they can become overactive -- a key factor in stroke risk.
But this simple finding has some complex implications. First, the positive effect was only statistically significant in those participants who had normal or adequate levels of potassium to begin with, indicating that supplementing with additional potassium to boost levels that are already "normal" or "adequate" might be what we really need to reduce our risk of stroke.
Second, those who entered the study with a lower potassium level than the current guidelines did not experience the same positive effect. Presumably, the supplementation was not enough to get the protective effect.
The bottom line of this study and some other recent recommendations points to a need for more potassium, not just less sodium to lower high blood pressure, decrease stroke risk, and other health problems that might stem from this imbalance.
The average American male consumes about 2.8 to 3.3 grams of potassium each day, and the American female averages 2.2 to 2.4. The Linus Pauling Institute's Micronutrient Information Center suggests that number should be closer to 4.7 grams per day for both sexes.
The best-known potassium booster is of course, the banana, which has 467 mg. But you might be surprised to learn that a baked potato -- with the skin on -- has 721 mg. And 1/2 cup of dried prunes has 633 mg. The same amount of raisins comes in at 598 mg.
It might be difficult to get the optimal amount of potassium from food sources, but there is potential for serious side effects, such as hyperkalemia (see "What is..." below), with potassium supplements. So it's best not to go solo on the supplementation. Work with a physician to determine how much is best for you.
Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing
For years we've heard that we need to lay off the salt if we want to lower our blood pressure and reduce our risk of stroke. In fact, that recommendation forms the entire basis for the new DASH diet section of the latest food guidelines put out by the USDA.
But simply reducing sodium intake doesn't seem to do the trick. A recent study sheds some light on why high sodium intake is the red herring -- and not getting enough potassium in your diet could be the real culprit. Perhaps even more important is striking a better balance between your sodium and potassium levels.
The study found that when a group of healthy people supplemented their usual diet with additional potassium, there was a significant decrease in their platelet activity. Apparently, when blood platelets don't get enough potassium, they can become overactive -- a key factor in stroke risk.
But this simple finding has some complex implications. First, the positive effect was only statistically significant in those participants who had normal or adequate levels of potassium to begin with, indicating that supplementing with additional potassium to boost levels that are already "normal" or "adequate" might be what we really need to reduce our risk of stroke.
Second, those who entered the study with a lower potassium level than the current guidelines did not experience the same positive effect. Presumably, the supplementation was not enough to get the protective effect.
The bottom line of this study and some other recent recommendations points to a need for more potassium, not just less sodium to lower high blood pressure, decrease stroke risk, and other health problems that might stem from this imbalance.
The average American male consumes about 2.8 to 3.3 grams of potassium each day, and the American female averages 2.2 to 2.4. The Linus Pauling Institute's Micronutrient Information Center suggests that number should be closer to 4.7 grams per day for both sexes.
The best-known potassium booster is of course, the banana, which has 467 mg. But you might be surprised to learn that a baked potato -- with the skin on -- has 721 mg. And 1/2 cup of dried prunes has 633 mg. The same amount of raisins comes in at 598 mg.
It might be difficult to get the optimal amount of potassium from food sources, but there is potential for serious side effects, such as hyperkalemia (see "What is..." below), with potassium supplements. So it's best not to go solo on the supplementation. Work with a physician to determine how much is best for you.
Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing