Consuming meals corresponding to bananas, avocados and salmon might assist scale back the destructive results of salt within the eating regimen of ladies, new analysis suggests.
The examine discovered that potassium-rich diets had been related to decrease blood stress, notably in girls with excessive salt consumption.
Researchers say their findings point out the mineral helps protect coronary heart well being, however that ladies profit greater than males.
In keeping with the examine, the connection between potassium and injury to the center was the identical no matter salt consumption, suggesting that potassium has different methods of defending the center on high of accelerating sodium excretion within the urine.
In our examine, dietary potassium was linked with the best well being good points in girls
Liffert Vogt, Amsterdam College Medical Centres
Examine writer Professor Liffert Vogt of Amsterdam College Medical Centres, the Netherlands, mentioned: “It’s well-known that prime salt consumption is related to elevated blood stress and a raised threat of coronary heart assaults and strokes.
“Well being recommendation has centered on limiting salt consumption however that is troublesome to attain when our diets embody processed meals.
“Potassium helps the physique excrete extra sodium within the urine.
“In our examine, dietary potassium was linked with the best well being good points in girls.”
The examine included 11,267 males and 13,696 girls of the Epic-Norfolk examine, which recruited 40 to 79-year-olds from common practices in Norfolk, UK, between 1993 and 1997.
Everybody accomplished a questionnaire on way of life habits, blood stress was measured, and a urine pattern was collected.
Urinary sodium and potassium had been used to estimate dietary consumption.
Researchers analysed the hyperlink between potassium consumption and blood stress, and located that potassium consumption (in grams per day) was related to blood stress in girls.
NHS recommends that adults (aged 19 to 64) want 3,500mg of potassium a day” data-source=”NHS”>
They discovered that as consumption of the mineral went up, blood stress went down.
When the affiliation was analysed in line with salt consumption, the connection between potassium and blood stress was solely noticed in girls with excessive sodium consumption.
Throughout a mean follow-up of 19.5 years, 13,596 individuals had been admitted to hospital or died resulting from heart problems.
General, they discovered that individuals who had the very best potassium consumption had a 13% decrease threat of cardiovascular occasions in comparison with these with the bottom consumption.
When women and men had been analysed individually, the chance reductions had been 7% and 11%, respectively.
The quantity of salt within the eating regimen didn’t affect the connection between potassium and cardiovascular occasions in males or girls, the researchers discovered.
Prof Vogt mentioned: “The outcomes counsel that potassium helps protect coronary heart well being, however that ladies profit greater than males.
“The connection between potassium and cardiovascular occasions was the identical no matter salt consumption, suggesting that potassium has different methods of defending the center on high of accelerating sodium excretion.”
The NHS recommends that adults (aged 19 to 64) want 3,500mg of potassium a day, and will be capable of get this from their each day eating regimen.
This analysis helps present recommendation that slicing down our consumption of salt and consuming extra meals containing potassium might be the recipe for a more healthy coronary heart
Tracy Parker, British Coronary heart Basis
Excessive potassium meals embody greens, fruit, nuts, beans, dairy merchandise and fish.
For instance, a 115 gram banana has 375mg of potassium, 154 grams of cooked salmon has 780mg, a 136 gram potato has 500mg, and one cup of milk has 375mg.
Tracy Parker, senior dietitian on the British Coronary heart Basis (BHF), mentioned: “This analysis helps present recommendation that slicing down our consumption of salt and consuming extra meals containing potassium might be the recipe for a more healthy coronary heart.
“A simple method to increase your potassium consumption is by consuming 5 parts of fruit and greens a day.
“Different meals like pulses, fish, nuts, seeds and milk are additionally excessive in potassium and low in salt, so might help profit your coronary heart.
“Nevertheless, maintaining wholesome isn’t nearly monitoring what’s in your plate.
“Limiting your alcohol consumption and staying bodily lively may also assist to decrease your blood stress, lowering the chance of a coronary heart assault or stroke.”
The findings are printed within the European Coronary heart Journal, a journal of the European Society of Cardiology (ESC).
Kaynak: briturkish.com
