HIGH SODIUM, LOW POTASSIUM DIET LINKED TO INCREASED RISK OF DEATH & HEART ATTACK

According to a new study by the Centers for Disease Control and Prevention, Emory University, and Harvard University, Americans who eat a diet high in sodium and low in potassium have a 50% increased risk of death from any cause, and about twice the risk of death from heart attack.  The study analyzed data from the National Health and Nutrition Examination Survey which draws on data from a large, diverse sample of Americans.

  

"The study's findings are particularly troubling because U.S. adults consume an average of 3,300 milligrams of sodium per day, more than twice the current recommended limit for most Americans," said investigator Dr. Elena Kuklina. 

The 2010 Dietary Guidelines for Americans (DGA) recommends limiting intake of sodium (primarily consumed as salt) to 1,500 mg (less than 2/3 of a teaspoon of salt) per day for people 51 and older, African Americans, and those who have high blood pressure, diabetes, or chronic kidney disease.   For persons not in these higher risk groups they advise limiting sodium to less than 2,300 mg of sodium (about 1 teaspoon of salt) per day.  The DGA also advises people consume more potassium rich fruits and vegetables with the target potassium intake at 4,700 mg for most adults. 

What to do:  Aim to limit sodium intake and increase your intake of potassium.  Nearly 80% of people's sodium intake comes from packaged and restaurant foods.  For example, cheese, processed meats, breads, soups, fast foods, and pastries tend to have more sodium.   In contrast, processed foods tend to be low in potassium.  Potassium rich foods include whole grains, most fruits and vegetables, and dairy products.   Especially good sources of potassium include leafy greens, such as spinach and collards, brussel sprouts, mushrooms, grapes, blackberries, bananas, carrots, potatoes and citrus fruits.  Adults can improve their blood pressure by choosing foods like fresh or frozen fruits and vegetables, and unprocessed or minimally processed fish, meat or poultry, low-fat milk or plain yogurt, asking for foods with no or low salt at restaurants, and evaluating the nutrition labels of foods that list both sodium and potassium content.