When it comes to vascular maintenance, diet has always been a part that cannot be ignored. While most people are aware of the need to eat less salt, there is one dietary aspect that is not easily taken seriously, and that is potassium supplementation.
Recently, the European Heart Journal published an article saying that although salt restriction is a public health priority, there is growing evidence that increasing potassium intake may be a more important goal for preventing cardiovascular disease.
To maintain blood vessels, potassium supplementation is very important
It is known that potassium and sodium work together, one of them is mainly intracellular and the other is mainly extracellular. A previous article in the European Heart Journal said that there is ample evidence that the association between excessive sodium intake and increased risk of cardiovascular disease can be changed by "increasing potassium intake".
In prospective urban and rural epidemiological studies, there has been a significant increase in the value of potassium in the diet (potassium intake23 g days), high sodium intake did not significantly increase cardiovascular mortality.
Salt substitution and stroke studies conducted in our country have shown that increasing the potassium intake of "low potassium intake" and "high sodium intake" residents by substituting potassium salt for table salt can reduce the risk of stroke in patients with high cardiovascular risk.
On the other hand, a study published in the British Medical Journal in 2022 included data from 21 clinical trials with a sample size of 30,000 people in Europe, the Western Pacific, the Americas and Southeast Asia. Replacing table salt with potassium salt is effective in reducing the risk of high blood pressure. In addition, the risk of heart disease, stroke, and all-cause mortality was reduced by 11%; The associated risk of cardiovascular disease was reduced by 13%.
In conclusion, increasing potassium intake may be a more beneficial dietary strategy to prevent cardiovascular disease.
Do you know these importance of potassium?
Potassium, like sodium, is also an essential element in the body. Potassium has a series of important physiological functions such as regulating the osmotic pressure of intracellular fluids and the acid-base balance of body fluids, and maintaining the excitability of human nerves and muscle tissues. The World Health Organization strongly recommends increasing dietary potassium intake to reduce the risk of hypertension, stroke, and coronary heart disease in adults. However, most people are not yet so health-conscious, and the importance of potassium is not yet fully recognized.
The normal serum potassium concentration is 35～5.5 mmol liters. Below 35 millimol liters, can be diagnosed with "hypokalemia", people will have general muscle weakness, relaxation, paralysis, arrhythmia and other symptoms, and even respiratory muscle paralysis, severe life threatening.
It is very important to supplement potassium and eat right
It is understood that potassium in the body is mainly ingested from the daily diet, and 90% of the potassium in the diet is absorbed into the blood through the intestines, and is mainly excreted through sweat, urine, and digestive tract, so that potassium is kept in dynamic equilibrium. The appropriate intake of potassium is 2,000 mg per person per day, and the recommended intake is 3,600 mg to prevent chronic diseases such as high blood pressure. Potassium is found in almost all natural foods, but its levels vary greatly depending on the type and processing method.
Legumes
In general, ripe, dried beans are the one food group with the highest potassium content. 50 grams of dried beans can provide 20% to 35% of the potassium needed by a healthy adult in a day. The potassium content of red beans, mung beans, kidney beans, etc. reaches 800 mg and more than 100 grams; Yellow soybeans and black soybeans generally exceed 1000 mg per 100 grams, and even as high as 1500 mg.
Vegetables and fruits
Leafy vegetables such as spinach, kale, water spinach, lettuce leaves, etc., which are dark green in color and grow vigorously, are relatively high in potassium. Bamboo shoots, daylily, fresh lilies, water chestnuts, etc., can basically reach 300 mg 100 grams of potassium.
Among fruits, black dates, fresh dates, apricots, bananas, longan, coconut, durian and other fruits are relatively high in potassium.
Potatoes
Potatoes (potatoes), sweet potatoes, yams, and taro are all rich in potassium. The potassium content of potatoes and bananas is at the same level, and some varieties can be as high as 300 mg to 100 grams.
Tips: Potassium is associated with blood vessels and heart health, and paying attention to potassium intake in the daily diet will have a very positive impact on patients with high blood pressure.