Potassium Is Also Relevant When Considering Salt Intake

Last month I blogged about salt being less dangerous for you than formerly believed.  This was based on a Cochrane Review that received considerable media attention.  Now there’s a new study that examines the ratio of salt to potassium in the diet.  It was conducted by the US Centers for Disease Control and Prevention (CDC) and is published online in the Archives of Internal Medicine. 

The data used came from the Third National Health and Nutrition Examination Survey (NHANES) that contained food questionnaires and medical information collected between 1988 and 2006.  There were more than 12,250 subjects who were followed for an average of 15 years.  All-cause, cardiovascular, and ischemic heart disease deaths were recorded. 

After adjusting for various factors that might influence the relationship (age, gender, ethnicity, body mass index, high blood pressure, education level, and physical activity), it was found that higher sodium intake was associated with an increased risk of death from all causes – a 20% increase per 1,000 mg salt/day.  Higher potassium levels were associated with a lower risk of death – also 20% per 1,000 mg potassium/day.

When the salt:potassium ratios were analyzed, the 25% of subjects (i.e. quartile) with the highest ratio had 46% higher all cause and cardiovascular mortalities compared to those for the lowest quartile.  The highest salt:potassium quartile had an ischemic heart disease mortality 2.15-times greater than that for the lowest quartile.

One expert states: “This study provides further evidence . . . to reduce sodium levels in processed food, as 80% of people’s sodium intake comes from packaged and restaurant foods.  Increasing potassium intake may have additional health benefits.”    

The 2010 Dietary Guidelines for Americans states that adults should consume less than 2,300 mg of salt (sodium) a day (though older people, African-Americans and those with certain conditions) should take less than 1,500 mg daily.  However, they should consume 4,700 mg of potassium daily.  

So, don’t add salt to foods, avoid processed foods, and eat more fresh foods that are rich in potassium.  Milk, yogurt, fruits, and veggies have more potassium and less sodium – a move in the right direction.