Worldwide, physical inactivity represents more than 10 million years of healthy life lost, but what we eat you represent Nearly 20 times that. As I discuss in my video Less than 1 in 5,000 meet the recommended recruitment of sodium and potassiumUnhealthy diets have shaved hundreds of millions of years without disabilities from people’s lives every year. What are the worst aspects of our diet? Four of his five most death Dietary traps do not include the consumption of several foods – they do not eat enough whole grains, fruits, nuts, seeds and vegetables – but the deadliest defect gets too much salt. To put things in perspective, the over -consumption of salt is about 15 times more deadly than diets very high in soda.
Our bodies are intended to have a certain balance of sodium and potassium intake, but many people, including the majority in the United States, take much more sodium and much less potassium than recommended amounts. Indeed, sodium and potassium targets are currently fulfilled by less than 0.015 percent of the US population – 99.99 percent non -compliance, with only with only 1 in 6,000 Americans hitting the recommended instructions.
What is so bad for salt?
Of all the terrible things for our diet, high dietary intake – that is, high salt intake – is the main risk that is estimated to cause millions of deaths Each year mainly through adverse reactions to blood pressure and increased risk of stroke, heart attack and kidney damage. Hypertension, often known As high blood pressure, it is called “silent and invisible killer” because it rarely causes symptoms, but is one of the strongest independent prognosis of some of the main causes of our death. I am discussing it in my video Are potassium chloride potassium substitutes effective?.
How much sodium is healthy in a day?
Our body sophisticated to handle only about 750 milligrams of sodium per day. Nevertheless, the American Heart Association invites us to stay below 1,500 milligrams, twice This amount. However, we consume more than four times What is natural and only inflect Even worse, having increased in the last two decades. An eye that opens 98.8 percent of Americans exceed Even this lifted limit of 1,500 mm.
Daily intake of potassium
While many of us consume excessive sodium, we may take very little potassium, a mineral that reduces blood pressure. Less than 2 % of US adults, for example, consume the recommended daily minimum potassium intake based on the prevention of chronic disease. So, More than 98 percent Americans can eat potassium shortages.
This lack is even more impressive when comparison The current intake with that of our ancestors, who consumed large quantities of potassium diet. We have probably evolved to get more than 10,000 milligrams of potassium a day. The recommendation was to get about half that amount, but most of us are not coming close.
Why are so many of us missing from potassium?
We sophisticated Consuming a very rich in potassium and low sodium, but today, this pattern has been reversed. Flip reflects a shift away from traditional vegetable diets high in potassium and low sodium to typical American diet. I’m talking about a change Away from fruits, green, roots and tubers in a diet filled with salty, processed foods stripped of potassium.
Why do we need potassium?
Low potassium intake has been involved in high blood pressure and cardiovascular disease and several meta-analyzes They have confirmed that high potassium intake seems to reduce the risk of stroke. Therefore, potassium is now considered a “public health nutrient” because most Americans do not approach the recommended minimum Daily intake.
What is the best substitute for salt?
Potassium chloride, which is often found in zero -night salt substitutes. We know from randomized controlled tests that sodium reduction leads to a decrease in blood pressure and increase of potassium Recruitment can also reduce blood pressure. So should we “salute” our food with potassium chloride instead of sodium chloride?
What is potassium chloride? Is it a sustainable (and delicious) salt substitute?
Potassium chloride is one naturally Mineral salt, which is obtained in the same way that we get normal sodium salt. Since we have too much sodium and not enough potassium, this seems to make potassium chloride a solution. Consider these examples:
- In a randomized controlled test, households had just 25 percent of sodium chloride replaced With potassium chloride. At this level, most people Whether it can’t say the difference or even prefer the salt with potassium mixes in. The findings? The use of the substitute salt with one -quarter chloride chloride was associated with cutting the risk of developing hypertension in the half.
- To another studyFive kitchens in a veterans retirement home were randomized in two groups for about two and a half years. Whether they are arranged their meals with regular salt or, without knowing cooks and visitors, a mixture of 50/50 potassium chloride. Those in the half preparation group reduced the risk of dying of cardiovascular disease by about 40 % and lived up to almost a year longer. The difference in life expectancy at the age of 70 was equivalent to the one that would naturally happen in 14 years – which means that the transition to half potassium salt seemed to make people more than a decade younger when it was in danger of death.
Potassium chloride side effects?
As I discuss in my video Salt Chloride Slice Side effectsPotassium chloride “generally is considered safe” by the US Food and Drug Administration. Healthy people You don’t have to worry about getting too much potassium because their kidneys secrete any excess urine but this is with potassium in food. What about supplements? Without side effects They have been proven for long -term recruitment of potassium supplements up to 3,000 milligrams per day and blood levels are kept in normal range from KidneyEven when potassium intake is increased to about 15,000 milligrams per day. This is not surprising, as we have evolved to eat so many healthy vegetable foods, so many fruits and vegetables, rich in potassium.
THE normal range For blood potassium levels it is between 3.5 and 5.0. There are a small number of people which can face problems, especially those who have severely impaired kidney function. That is why there was such a reluctance to promote the potassiumMismanagementBased on salt substitutes at the population level. There may be serious issues if your kidneys cannot regulate your potassium. There may be worry If you know kidney disease, diabetes (diabetes can lead to kidney damage), severe heart failure or adrenal deficiency or if you are an older adult or drugs that affect potassium excretion. If you are not sure if you are at risk, ask your doctor to try your kidney function.
Conclusion
Have national and international health organizations called for warning Tags in salt packages and salt shakes, with messages such as “excess sodium in the diet causes high blood pressure and increases the risk of stomach cancer, stroke, heart disease and kidney.
