What Is Potassium Good For The Body

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Potassium is necessary for the normal functioning of all cells. It regulates heart rate, ensures proper muscle and nerve function, and is vital for protein synthesis and carbohydrate metabolism.

What Is Potassium Good For The Body

What Is Potassium Good For The Body

Thousands of years ago, when humans roamed the earth gathering and hunting, their diet was high in potassium but low in sodium. The so-called Paleolithic diet provided about 16 times more potassium than sodium. Today, most Americans get almost half of the recommended amount of potassium in their diets. The average American diet contains about twice as much sodium as potassium because of the excess salt hidden in processed or prepared foods, not to mention the lack of potassium in these foods. This imbalance, which runs counter to human evolution, is believed to be the main cause of high blood pressure, which affects one in three American adults.

Everything You Need To Know About Magnesium And Potassium

The appropriate intake recommendation for potassium is 4,700 mg. Bananas are often considered a good source of potassium, but other fruits (such as apricots, prunes, and orange juice) and vegetables (such as squash and potatoes) also contain this often-overlooked nutrient.

Diets that emphasize higher potassium intake can help keep blood pressure in the y range compared to diets that are low in potassium. The DASH (Dietary Approaches to Stop Hypertension) trial compared three regimens. A standard diet, roughly equivalent to what many Americans eat, contained an average of 3.5 daily servings of fruits and vegetables, which provided 1,700 mg of potassium per day. There were two diets compared: a diet rich in fruits and vegetables, which included an average of 8.5 daily servings of fruits and vegetables, providing 4,100 mg of potassium per day, and a “combined” diet, which included the same 8.5 servings of fruits and vegetables. fruits and vegetables, as well as low-fat and reduced-sugar dairy products and red meat. In people with normal blood pressure, the fruit and vegetable diet lowered blood pressure by 2.8 mm Hg (systolic reading) and 1.1 mm Hg (diastolic reading) more than the standard diet. The combination diet lowered blood pressure by 5.5 mm Hg and 3.0 mm Hg more than the standard diet. In people with high blood pressure, the combination diet lowered blood pressure even more, by as much as 11 mm Hg in systolic blood pressure and 5.5 mm Hg in diastolic blood pressure.

High blood pressure is a major risk factor for stroke, so it’s no surprise that higher potassium levels are also associated with fewer strokes. One prospective study of more than 43,000 men over eight years found that men who consumed the highest amount of potassium (an average of 4,300 mg per day) were 38% less likely to have a stroke than men who consumed an average amount of potassium. was only 2400 mg per day. However, a similar prospective study of more than 85,000 women over 14 years found a more modest association between potassium intake and stroke risk. Additional studies have largely confirmed these findings, with the strongest evidence supporting high levels of dietary potassium seen in people with high blood pressure and in blacks, who are more prone to high blood pressure than whites.

To learn more about the vitamins and minerals you need to stay healthy, read the Harvard Medical School special report, Making Sense of Vitamins and Minerals.

Incredible Health Benefits Of Rock Salt

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What Is Potassium Good For The Body

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Uses Of Potassium

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Sign up for lifestyle tips, how to fight inflammation and improve cognition, plus the latest advances in preventive medicine, diet and exercise, pain management, blood pressure and cholesterol management, and more.

Get helpful tips and guidance on everything from fighting inflammation to finding the best diets for weight loss… from exercises to build a stronger core to cataract treatment tips. PLUS, the latest news on medical advances and breakthroughs from experts at Harvard Medical School. Potassium is an electrolyte that helps conduct electrical charges in your body along with calcium, magnesium, calcium and chloride. It is important to help maintain a balance between chemical and electrical processes in your body.

An imbalanced sodium/potassium ratio can cause hypertension. Potassium is important not only for optimal health, but also for life. Unfortunately, most of the population is actually deficient in this mineral. It must be kept in balance with the sodium in the blood. Eating a diet high in processed foods will have a lot of sodium in your blood, which means you’ll have an increased need for potassium.

Foods High In Potassium For Heart Health

Getting enough potassium in your diet reduces your risk of hypertension and stroke. In addition, eating the right vegetables also increases the risk of developing heart disease.

Potassium is considered a “key” mineral because it helps muscles contract, regulates body fluids, balances low blood sugar, transmits nerve impulses, and lowers blood pressure. Leafy greens are one of the best sources of potassium.

Avocado, spinach, greens, salmon, sweet potato, coconut water, kefir or yogurt, white beans, bananas, pumpkin. Remember, organic is best. It’s amazing how quickly your body will adapt to eating these foods and reduce your risk of problems like heart disease.

What Is Potassium Good For The Body

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Foods For High Iron And Potassium Diet

If you eat a lot of vegetables, legumes, and fruits, you’re probably getting a lot of potassium in your diet. Many plant-based foods are not only rich in potassium (see “Good Sources of Potassium”), they are also naturally low in sodium, both of which can help keep blood pressure in the normal range.

Unfortunately, most Americans don’t pack enough produce into their daily fare and forego the 3,500 to 4,700 milligrams (mg) of potassium recommended as a daily goal. (Dairy and fish are also good sources.) They also tend to eat too much sodium, a well-known contributor to high blood pressure. High blood pressure is a strong risk factor for stroke and heart attack.

Hinted at a possible solution. The study included nearly 21,000 people living in rural China, most of whom had high blood pressure and stroke. Half used regular salt (sodium chloride) and the rest used a salt substitute containing 25% potassium chloride and 75% sodium chloride. After a follow-up period of 4.7 years on average, the risk of stroke was 14% lower in those taking the salt substitute.

Here’s the thing: These findings don’t necessarily apply to most Americans. “In China, about 75% of the sodium they eat is added during meal preparation, which is very different from here in the United States,” says Dr. Steven Jurasek, a blood pressure specialist at the Harvard-affiliated Beta Israel Hypertension Center. Deaconess Medical Center. In the United States, about 75% of the sodium in our diet comes from foods that have been prepared elsewhere, including processed foods and foods from supermarkets and restaurants. “The patients I counsel often tell me that they don’t salt their food, but that doesn’t necessarily mean they’re eating a low-sodium diet,” says Dr. Jurasek. Many dishes at popular restaurant chains contain more than 2,300 mg of sodium, the recommended limit for an entire day’s food.

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Salt substitutes containing 50% or 100% potassium chloride are easy to find online, but Dr. Jurasek does not recommend them. Eating more fresh, unprocessed foods is a smarter strategy. Also try the lemon-based spice mixes that are designed for

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