It’s Not Just Too Much Sodium, it’s Also Too Little Potassium

We are frequently told that we have too much sodium in our diet. This is especially the case for people with high blood pressure, or early signs of it – ‘pre-hypertension’. Boston physicians have looked at the ratio of sodium to potassium in the urine of pre-hypertensives, and measured its relationship to cardiovascular events. They published their findings in the Archives of Internal Medicine last January.

Data was analyzed from two clinical trials with a total of 2,275 pre-hypertensives aged 30 to 54. Several urine samples (24-hour collections) from each subject, taken over 3-5 years, were analyzed for sodium and potassium content. The participants were followed for 10 to 15 years, during which time there were193 cardiovascular events (stroke, heart attack, coronary bypass or balloon surgery, or cardiac death).

When either sodium or potassium excretion was analyzed separately, there was no significant difference in the risk of a cardiovascular event. But when the ratio of sodium to potassium was examined, a significant relationship was found. The risk for cardiovascular events overall, and for coronary heart disease and stroke individually, increased as the sodium-potassium ratio rose.

The average American consumption of sodium is about 3.6 grams daily, whereas the US dietary guidelines recommend a maximum of 2.3 grams a day (about one teaspoonful). The American Heart Association recommends those with heart disease to aim for below 2 grams a day.

When it comes to potassium, Americans average 3.74 grams daily, while the recommended level is 4.7 grams a day (found, for example, in 10 bananas). So, if you really can’t reduce your salt intake any further, consider increasing your potassium consumption. Potassium-rich fruits and vegetables include leafy green vegetables, fruit from vines, and root vegetables. And, of course, bananas.