Everyone understands they should limit their sodium intake. The American food supply is so laden with sodium that limiting one’s intake to recommended levels is very difficult. But recent studies have shown that potassium may mitigate the damage wrought by too much sodium.
The sodium-potassium ratio
Numerous studies have produced conflicting evidence on the link between sodium, hypertension and risk of death from cardiovascular disease and stroke. But there is little argument that high sodium intake raises blood pressure and stiffens arteries by blocking nitric oxide, which relaxes arteries. However, potassium activates nitric oxide and reduces pressure in the arteries, thus reducing the risk of hypertension. Because of this inverse relationship, the sodium-potassium ratio has become regarded as a more important marker for cardiovascular risk that sodium levels alone.
Preventing ischemic heart disease
An Institute of Medicine study IOM study published last year examined risk factors for heart disease by reviewing data from more than 12,000 American adults. The researchers found that while a high sodium diet increases risk, the ratio of sodium to potassium in your diet is even more important. Participants with a high sodium to potassium ratio were nearly 50 percent more likely to die from any cause and more than twice as likely to die from ischemic heart disease than those with lower sodium-to-potassium ratios.
Ischemic heart disease is a condition where the heart can’t pump enough blood through the body due to coronary artery disease. Coronary artery disease is a a narrowing of the vessels that supply blood and oxygen to the heart. Ischemic heart disease often results in heart failure and death.
Why we ingest too much sodium
Salt is categorized by the Food and Drug Administration as G.R.A.S., or “generally recognized as safe.” There is no limit to the amount food producers can use. Processed and restaurant foods rely heavily on salt as a cheap way to enhance flavor and preserve food. To make matters worse, not only does the amount of sodium go through the roof when foods like tomatoes and potatoes are processed, the natural potassium in these foods is leached out, worsening the sodium-potassium ratio.
The body only needs about 220 milligrams of sodium a day. But the average American consumes more than 3,400 milligrams per day. Current Dietary Guidelines for Americans recommend a maximum of 2,300 milligrams–about a teaspoon of salt a day–for individuals over the age of two. Adults at risk for hypertension and cardiovascular disease should only ingest 1,500 milligrams a day.
High potassium foods
It’s hard to image how anyone can achieve such a low sodium intake in America today. But lowering the sodium-to-potassium ratio sure can’t hurt when it comes to lowering that risk. Rather than relying on supplements, eat more high potassium foods such as fruits (cantaloupe, bananas, oranges, grapes, grapefruit, blackberries), yogurt, beans, leafy greens, and sweet potatoes.
At the same time, avoid foods such as processed meats. Stay away from fast food restaurants, where a single order can exceed the daily sodium limit. When you order at a restaurant ask that your meal be prepared without salt. Request steamed vegetables and have salad dressing served on the side. If your entrée shows up and it’s too salty, send it back to the kitchen.
Source: New York Times, AARP, Forbes, Emax Health