(20-06-11) Proper potassium balance essential to healthy blood pressure and reduced heart attack risk

by John Phillip


(NaturalNews) Increasing incidence of high blood pressure continues to be the
most significant factor in death from a heart attack and advancing
cardiovascular disease. Elevated blood pressure readings cause thickening of
the coronary arteries as micro-cracks develop that the body attempts to correct
with deposits of coronary plaque. Overweight and obesity, smoking, physical
inactivity and stress are known contributing factors to the hypertension
epidemic. Researchers publishing in the Archives of Internal Medicine found
that the imbalance of potassium to sodium in the diet is a significant factor
driving high blood pressure. Maintaining an optimized ratio of 2:1 (potassium
to sodium) by cutting salty processed foods and increasing natural fruits and
vegetables is shown to significantly lower out of control blood pressure
readings.

Potassium from natural food sources has been rapidly depleted from the typical
diet due to the dramatic rise in sodium-laden processed foods over the past
half century. Combined with a reduction in raw vegetables and fruits that are
excellent sources of potassium, the balance of potassium to sodium in the diet
has shifted from an ideal ratio of 2:1 to a blood pressure raising rate of 2:3.
Current potassium intake is fully one-third that of our generational ancestors
and is attributed to the skyrocketing increase in high blood pressure incidence
and associated cardiovascular risk.

Researchers examining the potassium intake across 21 countries including the
US found that average daily consumption of the mineral ranged from 1.7 to 3.7
grams, well below the recommended daily allowance of 4.7 grams. Similarly,
sodium consumption averaged 5 grams per day with many individuals taking in as
much as 9 to 12 grams. The recommended sodium intake is 2,400 mg daily and
1,500 mg or less is suggested for those with established cardiovascular risk
factors.

The study found that only 20% to 30 % of the adult population maintains normal
blood pressure readings. The study authors found "An effective way of
increasing potassium intake is to follow the guidelines for healthy nutrition
more closely, including a higher consumption of vegetables and fruit. In
addition, the use of mineral salts in processed foods - by which sodium is
partly replaced by potassium - would contribute to an improved intake of both
sodium and potassium."

The study concluded that increasing potassium in the diet has a significant
effect on lowering blood pressure and is equal to the effect seen by lowering
sodium consumption. Higher potassium intake from natural sources including
avocados, spinach, carrots and tomatoes and elimination of sodium-infused
processed foods (snacks, soup and fast food) can combine to lower systolic
blood pressure readings by 5% to 7%. Improving this single risk factor could
reduce hypertension rates enough to dramatically lower cardiovascular risk and
heart attack deaths.

Article References:
http://www.ncbi.nlm.nih.gov/pubmed/...
http://dx.doi.org/10.1001/archinter...
http://www.sciencedaily.com/release...

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