By: Joseph
McCaffrey, MD, FACS
(See my notes in RED)
Most of us know we should reduce the salt (sodium
chloride) in our diet to help control blood pressure and reduce the risk of
having a heart attack or stroke. While the amount of sodium we eat is
important, it's not the whole story.
One study has confirmed what other studies have suggested
for years: sodium intake alone isn't as important as the ratio of sodium to potassium.
The study was reported in the January issue of the Archives
of Internal
Medicine.1
It evaluated the records of 2275 patients who are
being followed as part of the Trials of Hypertension Prevention (TOHP) studies
begun in the early 1990s.
What the study showed was that over a 10-15 year
period, 193 participants had a serious cardiovascular episode (heart attack,
stroke, need for coronary artery bypass or death due to stroke or heart
attack).
They then compared the risk of these problems to the
level of both sodium and potassium in the diet. They measured these levels by
looking at how much of each was excreted in the urine each day. This is an
easier and more accurate way to get a handle on how much potassium or sodium
someone is taking in than recording everything they eat.
It works because our bodies maintain their internal
balance of sodium and potassium by excreting any excess in the urine. The
researchers found that there was little relationship between the levels of
either sodium or potassium and the risk of a stroke or heart attack. What did
make a difference was the ratio of
sodium to potassium.
People with high sodium levels compared to their
potassium levels fared the worst. They were the most likely to have a heart
attack or stroke. Those with low sodium and higher potassium levels did the
best. They stayed the healthiest.
What does this mean
to you? Cut
out the salt and increase your potassium.
If you do that, be a
little careful – too much potassium can be toxic. Anyone who has kidney disease
needs to be especially cautious and shouldn't add potassium to their diet
without talking to their doctor.
To reduce the sodium in your diet, you're going to
need to read the labels on any prepared foods you buy. Most packaged and canned
foods are extremely high in sodium (although I did finally find a brand of
crushed tomatoes that doesn't have any salt added).
When it comes to increasing potassium, many people
think about bananas. Bananas are relatively high in potassium, but they also
are calorie dense and high on the glycemic index so they aren't my first choice
to add potassium to my diet.
Here's what I do.
I drink tomato juice or a tomato-based vegetable
juice. One cup has about 500 mg of potassium, about the same as in a banana.
Tomato juice also contains lycopenes as well as a
host of other nutrients. The positive effect of lycopenes on prostate health is
well established so I want to be sure to get them in my diet.
Unfortunately, manufacturers usually add a lot of
salt, but low salt and no salt are available if you look for them. If you buy organic,
so much the better. (My note: I highly recommend organic tomatoes as tomatoes are high on the list for pesticides and herbicides)
I add a little potassium chloride (NoSalt is one
brand) to my tomato juice because I think it improves the taste and it adds
some more potassium.
Also, I enjoy the taste of horseradish and there are
some studies that show the glucosinolates in horseradish support liver function
and suppress the growth of some cancer cells, so I add that to my tomato juice
drink as well.
Cut your salt intake and have a glass of tomato juice
every morning and you'll reduce your risk of stroke and heart attacks. You'll
also be eating one of the nine servings of fruits and vegetables you should
have every day.
Reference
1.
Arch Intern Med. 2009;169(1):32
Joseph F. McCaffrey, MD, FACS is a board-certified
surgeon with extensive experience in alternative medicine.
(My note: I do not like
tomato juice or horseradish, and you may not either. I do recommend eating a
varied diet of fruits and vegetables. It would be hard to overdose on potassium
when consumed in food. Just be careful if you choose to “add” additional
potassium.
I take a good multivitamin/multimineral – Vita-Lea that has
potassium. Vita-Lea can be safely taken and comes with or without iron as well
as with or without Vitamin K for those who are taking blood thinners. Learn more here: Vita-Lea & Foundation Products
Potassium can be toxic if taken in too high amounts or can affect
those with kidney disease and possibly affect some medicines. Always be sure to
do your research when you are taking medicines or have a health issue. As
always, talk to your doctor for advice on your specific health concerns.)
***Would
you like to learn more on how to improve your heart health? You can either
click here - Heart Health to view our list of recommended supplements or click on the “Contact
Us” tab above to reach us and we will be happy to work with you individually.***
~~~~~~~~~~~~~~~~~~~~~
Find us Online at:
Product Info & Ordering Website: To Be Healthy
Twitter: You To Be Healthy
Pinterest: YouToBeHealthy
Google+: Shaklee ToBeHealthy
Always Safe, Always Works, Always Green - See why we work
when others don’t – The
Shaklee Difference
*
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any
disease.
Comments