High Potassium Levels Prevent Stroke

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" JoAnn Guest " <jguest

Wed Oct 9, 2002 3:17 pm

High Potassium Levels Prevent Strokes

 

 

 

Nutrients that Impact

Hypertension and Strokes

 

A number of nutrients have been correlated with hypertension and

strokes. While there is no " magic bullet " to use for either

hypertension

or susceptibility to strokes, there are a number of steps to take

nutritionally which may help build up your health. The research

reported

in this chapter is only that which pertains to factors leading to

high

blood pressure and strokes.

 

Vitamins, minerals and herbs have all been shown to have positive

effects on the heart and blood vessels, with few if any side

effects.

Although prevention should always be our goal, these nutrients may

be of

benefit to those already having heart problems.

 

The relationship of Potassium to Sodium

 

For years, table salt (sodium chloride) has been considered a major

culprit in aggravating high blood pressure, strokes, and other

cardiovascular diseases. Recent studies indicate, however, that a

generally low potassium intake may be one of the greater factors.

Diets

high in potassium appear to be protective against hypertension and

stroke-related deaths.

 

High potassium intake appears to have no effect on people with

normal

blood pressure, but high potassium intake does appear to lower blood

pressure in many with hypertension.

 

Importance of Dietary Potassium against stroke.

 

A study by Kay-Tee Khaw, M.D. and Elizabeth Barrett-Connor, M.D.

found

that a high intake of dietary potassium protected people against

stroke

and stroke-related deaths. In fact, they found that as little as one

extra serving of a potassium-rich food such as a fruit or vegetable,

may

reduce the risk of stroke death by up to 40 percent.

 

These researchers based their findings on a study of 850 men and

women

in an affluent community in southern California. During the twelve

years

covered by the study, 24 stroke-related deaths occurred.

 

These individuals were all found to have significantly lower

potassium

intake than survivors and individuals who died form causes other

than

stroke. They also found that relationship between dietary potassium

and

stroke mortality was independent of blood pressure, as it also was

of

obesity, cholesterol level, cigarette smoking, alcohol and blood

sugar.

 

This was an amazing finding, as we generally associate strokes with

high blood pressure. Rather, they found that a lack of potassium

intake

was the independent risk factor in these stroke-related deaths.

One does not need to take a very big leap in logic to conclude that

an

increased intake of potassium lowers the risk of stroke and a

decreased

intake raises the risk.

 

Potassium to Sodium Ratio

 

A one-year study headed by James C. Smith, Jr., Ph. D. A chemist at

the

USDA's Agriculture Research service found that the 28 men and women

in

their study ate too much table salt (sodium chloride) and not enough

potassium, exceeding the safe and adequate daily ratio recommended

by

the National academy of Sciences in Washington, D.C. That ratio is

600

mgs of sodium for 1,000 mgs of potassium. The adults in this study

were

consuming 1,300 mg of sodium daily for every 1,000 mgs of potassium.

 

Recommended Range

 

As a matter of general information, a teaspoon of table salt

contains

about 2,500 mgs of sodium. The recommended range of potassium is

between

1,900 mgs and 5,600 mgs daily.

Vitamin and mineral supplements, by FDA regulation, are only allowed

to

contain 99 mgs of potassium. To take a higher amount you need a

prescription. How silly this seems when a medium-sized banana

contains

approximately 630 mgs of potassium.

 

When people consume a high level of potassium in their diets, they

excrete more sodium in their urine. But when the opposite is true,

and

they consume more sodium than potassium, they may retain excess

sodium

in fluids surrounding cells in the body.

Urinalysis can determine if your potassium and sodium intakes are

out

of balance, and if either is too high or low.

 

The Best Natural Sources of Potassium are:

 

One cup organic potato……………..1,747 mg

One cup organic baked squash……..1,200 mg

One cup almonds, cashews, Brazil nuts or peanuts…..780 to 1,000 mg

Half a cantaloupe…………………….885 mgs

3-4 ounces of raw spinach……………780 mg

1 banana……………………………….630 mgs

1 tablespoon blackstrap molasses……585 mgs

Half cup of wheat germ………………535 mgs

Half an avocado………………………385 mgs

Medium orange……………………….365 mgs.

 

 

These natural foods can provide valuable protection against strokes.

Best of all, these are readily available foods, and are easy to

prepare

and eat.

 

Monitor your Potassium levels.

 

If you are using diuretics (herbal or otherwise) or are on blood

pressure medication, you may need a physician's prescription for

extra

potassium. It would be wise to have your potassium blood levels

monitored regularly. Remember, when potassium is lost by a diuretic,

so

is magnesium. You may need to supplement with this mineral also.

 

Taken from:

" Aging Without Growing Old "

by Judy Lindbergh McFarland

 

 

 

 

JoAnn Guest

jogu-

Friendsforhea-

http://www.geocities.com/mrsjoguest/Hypertension.html

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