The Pot-assium at the end of the Rainbow

18 08 2011

We have recently discussed in this forum the data suggesting that the link between cardiovascular health and sodium, commonly referred to as ‘salt’ intake, may be related to potassium. Some recent data suggested that the critical factor in risk assessment was not the absolute amount of sodium, but that the key was in the sodium to potassium ratio. The goal being a ratio 1. Hypertension, associated with a high degree of sodium intake is a major risk factor for stroke. Now there is evidence linking an increased intake of potassium to a decreased risk of stroke1.

The study out of Sweden examined ten previous trials looking at data from almost 270, 00 people with a total of over 8500 strokes. They found that the higher the potassium intake, the less the risk of stroke. For every 1000mg/day increase in potassium, the risk of stroke decreased by 11%. Foods with high levels of potassium include papayas, beet greens, edamame, lima beans, plantains, salmon, prunes, cantaloupe, bananas, raisins. sweet potatoes, tomatoes, avocados, potatoes, asparagus, figs, apricots, orange juice, yogurt, strawberries, chicken, mango, kiwi fruit, peanuts, zucchini, pear and pumpkin.

1Larsson, Susanna C.; Orsini, Nicola; Wolk, Alicja. Dietary Potassium Intake and Risk of Stroke: A Dose-Response Meta-Analysis of Prospective Studies. Stroke. 28 July 2011.doi: 10.1161/​STROKEAHA.111.622142

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One response

18 08 2011
tasteofbeirut

GREAT! Now what is the best level of potassium intake? 1000, 2000, 3000, 10,000 mg? Should people take potassium supp? ( I know you don’t believe in supplements much but there is only so many bananas a medium built human can ingest!)

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