Nearly 3 million Dutch people suffer from high blood pressure. With all its consequences. But the solution may be simpler than you think. According to new research potassium can save us from many health problems.
We all know that eating too much salt can increase blood pressure, but it turns out it’s not that simple. You can also make salt with less of the harmful sodium and more potassium. If you put this mix on the table instead of normal table salt, it actually lowers blood pressure. Plus: it is a lifestyle tip that is a lot easier to maintain than other diet advice.
Too much salt
Too much salt increases the risk of cardiovascular disease, stroke and premature death due to its blood pressure-raising effect. And we all still eat way too much salt. To limit health damage, it is important to adjust the potassium and sodium ratios. For example, so-called fine salt is available with approximately 66 percent potassium and 30 percent sodium. To do this, look on the salt jars for terms such as ‘Low Sodium Salt’ or ‘LoSalt’.
There are also salt mixes for sale that contain 75 percent sodium and 25 percent potassium. It all tastes a little more bitter than normal table salt, but most people notice little difference. The taste difference with eating little or no salt is much greater.
So much evidence
According to Professor Alta Schutte of UNSW in Sydney, these salt substitutes are hardly used by patients, even though there are numerous studies showing their health benefits. “We found that current health guidelines do not provide sufficient recommendations on the use of these salt substitutes,” says Schutte. “There is so much scientific evidence. We therefore think it is high time that these salt substitutes are given an important place in medical advice. This is necessary to reduce the growing group of people with high blood pressure and the number of preventable deaths.”
There are many things you can do to prevent or reduce high blood pressure. It is important to live a healthier life. This means that you do not smoke, eat salt-consciously and healthily, lose weight if you are overweight, exercise at least half an hour a day, sleep enough every night and learn to deal with stress. The GP can also prescribe medication if this is not enough.
Make the switch
“High blood pressure is responsible for more than ten million deaths every year – almost twenty people every minute. Of this, twenty percent is purely and solely linked to eating too much salt,” says Tom Frieden, director of the international public health organization. Resolve to Save Lives. “There is no doubt that high blood pressure patients and their families should reduce their salt intake. Switching from normal table salt to salt with a lot of potassium would help enormously. It can lower blood pressure and protect against serious diseases, such as stroke and premature death.”
Time for another salt jar
The World Health Organization (WHO) estimates that people worldwide eat an average of 10.8 grams of salt per day, while the advice is to limit it to 5 grams daily. The potassium averages are just below the recommended amount of 3.5 grams per day. It is estimated that on average, people only consume 2.3 grams of potassium per day.
The scientists argue that potassium-enriched table salt, consisting of approximately 75 percent sodium chloride and 25 percent potassium chloride, should be recommended to all high blood pressure patients, with the exception of kidney patients. The experts also recommend the potassium-containing salt mix instead of traditional table salt to the rest of the population who do not suffer from high blood pressure or kidney problems.
What is potassium naturally found in?
Potassium is found in almost all foods, but especially in vegetables, fruit, meat, fish, nuts and potatoes, dairy products and bread. 100 grams of salmon contains 455 mg, a banana contains 374 mg of potassium, a glass of semi-skimmed milk contains 240 mg, a handful of unsalted peanuts gives your body 190 mg of potassium and a slice of whole wheat bread contains 88 mg of potassium. About 90 percent of this is actually absorbed by the human body.
The action of potassium
Potassium ensures that nerve impulses are conducted properly and muscles contract. Together with chloride and sodium, it regulates fluid balance and blood pressure. More potassium means lower blood pressure. Some people have difficulty getting the recommended daily amount of potassium. This is 3500 mg for adult men and women. But if you eat healthy and varied, this should work.
2024-01-26 10:02:18
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