New research shows that eating foods like bananas, avocados and salmon can help reduce the negative effects of salt in women’s diets.
Research shows that a diet rich in potassium is associated with lower blood pressure, especially in women who eat a lot of salt.
The researchers say their findings indicate that the mineral helps maintain heart health, but that women benefit more than men.
According to the study, the relationship between potassium and heart damage was the same regardless of salt intake, suggesting that potassium has other ways to protect the heart beyond increasing urinary sodium excretion.
In our study, dietary potassium was associated with the best health promotion in women
Study author Professor Liffert Vogt of the University Medical Center Amsterdam, the Netherlands, said: “It is well known that high salt consumption is associated with high blood pressure and an increased risk of heart attack and stroke.
“Health advice has focused on limiting salt intake but this is difficult to achieve when our diets include processed foods.
“Potassium helps the body excrete more sodium through the urine.
“In our study, dietary potassium was associated with the best health promotion in women.”
The study included the 11,267 men and 13,696 women of the Epic-Norfolk study, which recruited people aged 40 to 79 years from joint practices in Norfolk, UK, between 1993 and 2005. 1997.
People completed questionnaires about their lifestyle habits, had their blood pressure measured, and took a urine sample.
Urine sodium and potassium are used to estimate intake.
The researchers analyzed the link between potassium intake and blood pressure, and found that potassium consumption (in grams per day) was associated with blood pressure in women.
They found that as mineral intake increased, blood pressure dropped.
When the association was analyzed for salt intake, the relationship between potassium and blood pressure was only observed in women who ate a lot of sodium.
During a mean follow-up of 19.5 years, 13,596 people were hospitalized or died from cardiovascular disease.
Overall, they found that those who ate the most potassium had a 13% lower risk of cardiovascular events than those who ate the least.
When analyzing men and women separately, the risk reductions were 7% and 11%, respectively.
The researchers found that dietary salt intake did not affect the relationship between potassium and cardiovascular events in men or women.
Prof Vogt said: “The results suggest that potassium helps maintain cardiovascular health, but women benefit more than men.
“The relationship between potassium and cardiovascular events was the same regardless of salt intake, suggesting that potassium has other ways of protecting the heart besides increasing sodium excretion.”
The NHS recommends that adults (ages 19 to 64) need 3,500mg of potassium per day and can get this amount from their daily diet.
This study supports current advice that cutting down on salt intake and eating more potassium-rich foods may be the recipe for a healthier heart.
Potassium-rich foods include vegetables, fruits, nuts, beans, dairy products, and fish.
For example, a 115g banana has 375mg of potassium, a 154g of cooked salmon has 780mg, a 136g potato has 500mg, and a cup of milk has 375mg.
Tracy Parker, senior dietitian at the British Heart Foundation (BHF), said: ‘This study supports current advice that cutting salt intake and eating more potassium-containing foods could be the answer. wake up for a healthier heart.
“An easy way to increase your potassium intake is to eat five servings of fruits and vegetables a day.
“Other foods like beans, fish, nuts, seeds and dairy are also high in potassium and low in salt, so can help your heart.
“However, staying healthy isn’t just about keeping track of what’s on your plate.
“Limiting alcohol intake and staying physically active will also help lower blood pressure, reducing the risk of heart attack or stroke.”
The findings were published in the European Heart Journal, a journal of the European Society of Cardiology (ESC).
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https://www.newschainonline.com/news/bananas-and-salmon-help-reduce-negative-effect-of-salt-in-womens-diets-study-282262 Bananas and salmon ‘help reduce negative effects of salt in women’s diets’ – study