Nutrients that Impact Hypertension - Sodium to Potassium Ratio

[Guest guest]

Wed Dec 11, 2002 7:48 pm

Subject:

Nutrients that Impact Hypertension--

Sodium to Potassium Ratio

 

 

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.

 

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 high blood

pressure or 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 or just eat a few Brazil Nuts or another organic potato!

 

JoAnn Guest

angelprincessjo

Friendsforhealthnaturally

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