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Cardiovascular events and salt intake

A big study of 96,000 people across 18 countries over 8 years has just been completed and published in The Lancet (volume 392, issue 10146, 11 August 2018). Results are VERY interesting – and not what you have been told up until now. Heads up people – this is important!

They assessed blood pressure and total mortality (death). The information you have been given until now goes back to the 1970s, where they determined that sodium had to be very restricted to prevent cardiovascular disease. What they have actually found is that “lowering it too much can actually increase mortality”. Oops. “The effects of sodium intake on cardiovascular events is largely unrelated to the effects of sodium intake on blood pressure”. High sodium intake DOES impact blood pressure (higher stroke risk too), but moderate intake does not and looks to be beneficial – 3-5g per day. LOW POTASSIUM was linked to an increase in negative cardiovascular outcomes – and higher potassium levels were protective. Doctors have now been advised to focus instead on increasing potassium intake – according to MedScape (the doctors’ very own newsletter).

So, what is the take-home from this?
Remember where salt is hidden in your foods – processed foods are the main culprit for too high salt intakes. Our potassium intake is too low generally. Potassium helps lower blood pressure, helps your arteries be nice and flexible, may reduce risk of kidney stones and may protect against osteoporosis (with other minerals).
Increase your potassium intake easily with sweet potato, bananas, lentils (and other legumes), yoghurt, beetroot, spinach, avocado, pumpkin, broccoli, brown rice, tomato, salmon, tuna, beef, almonds, cashews – and many other natural unprocessed foods.

This is not hard and is one thing you can EASILY do to protect yourself from heart-related problems – eat more foods with potassium and less processed foods!!

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