This Mineral Can Improve Your Blood Pressure By Managing Salt's Effects

Blood pressureEating too much salt, or sodium, can raise your blood pressure and increase your risk of heart attack and stroke, the NHS warns. Adults should stick to less than 6g of salt a day, or about a level teaspoon, to reduce their risk. But according to the American Heart Association (AHA), another mineral (potassium) can help to control your blood pressure by mitigating the effects of sodium. “The more potassium you eat, the more sodium you lose through urine,” they advised (though the NHS says we should be able to get enough of the mineral through our diet and say too many potassium supplements can be dangerous, especially for older people). Speaking on gut health company ZOE’s podcast recently, the company’s co-founder Professor Tim Spektor said some research shows potassium “has an even bigger effect [on blood pressure] than salt.”How does potassium affect blood pressure, and what is its relationship to salt?Professor Spector explained: “Potassium is another key element that is important in how much water goes in and out of a cell.” Its role in the body is to manage the balance of fluids and ensure our heart works properly. But per the professor, “Studies have shown that it’s the sodium-to-potassium ratio that’s much more important than just salt on its own. Remember, salt is sodium chloride.” One 2023 paper found that this ratio seemed to predict cardiovascular disease independently of other factors, while a 2020 meta-analysis linked salt higher in potassium and lower in sodium to better blood pressure.Don’t think eating more potassium, or eating salt higher in potassium, means you can get away with consuming too much salt safely – as Professor Spector says, “you also want to reduce your salt.” But those who get enough potassium in their diet, as well as avoiding too much salt, may see increased protection against high blood pressure. Who should eat more potassium and who should avoid it?Per the AHA, otherwise healthy adults with blood pressure of 120/80 mm Hg or higher might benefit from increasing potassium in their diet.But it can be damaging to people with kidney disease, some medications, and any condition that affects how the body handles potassium, they add. Speak to your doctor if you’re unsure. The NHS says that while most adults need 3,500mg of potassium a day, this si best reached through diet alone.Too much potassium can cause an upset stomach and “Older people should not take potassium supplements unless advised to by a doctor.” Which foods are high in potassium?Good news: the NHS says potassium is actually available to some extent in “most” food. But particularly good sources include:potatospinachswiss chardwater chestnutsyamkiwifruitorange juicepomegranate juiceprune juicebananasacorn squashbamboo shootscarrot juicefufulima beansplantainsbroccoliparsnipsbrussels sproutsbeans and pulsesnuts and seedsfishbeefchickenturkey.Related...The Nutrient Linked To Lower Cancer, Heart Disease, And Dementia RiskDeficiency In This Vitamin Can Cause Anxiety, NHS WarnsResearchers Think Psoriasis Could Be Caused By 1 Mineral Imbalance

Comments

Breaking news

Flight delays after drone spotted flying at Edinburgh Airport

The Herald

Comments

Breaking news

Flight delays after drone spotted flying at Edinburgh Airport

Teenager charged with attempted murder after 'targeted' car attack in Glasgow

Nearly 400 corpses found piled on top of each other inside crematorium

Trans woman ‘covered in blood and bruises’ after transphobic attack in street

Mum died after falling for romance scammer who threatened to break up her family

The Dalai Lama issues statement to China ahead of his 90th birthday

Mystery over how five-year-old girl plunged 50ft from Disney cruise ship

Starmer Brutally Mocked After Shambolic Welfare U-Turn: 'Epic Political Mismanagement'

5 Skin Changes That May Actually Be Heart Health Warnings

Good Morning Britain’s Ed Balls in fiery clash with Tory MP for ‘waffling’ over welfare cuts

Fire that shut Heathrow was caused by a preventable technical fault known for years, report finds

New CCTV footage shows moment missing teenage girl, 16, was last seen in Dartford

KKR clinches backing from Spectris for £4.1bn higher bid

Mamdani hits back at Trump’s deportation threat: ‘We will not accept this intimidation’

Smart tools to help you manage your supplier risk

Winning the future of work: why capability beats concept

UK Landscapes: the number one choice in the UK commercial landscaping sector

Soaring overheads and complex data are overwhelming retailers – but AI can solve both problems

Leading the charge towards Net–Zero transport

Powering Net Zero: investment and incentives for the journey

Trump jokes about immigrants being attacked by alligators during ‘Florida Alcatraz’ tour

Empowering the green workforce for a smarter energy future

ResQ - Turning data into action for an unbeatable customer experience

The C-Suite has a learning problem – here’s how to fix it

Labour MP who led welfare revolt calls for wealth tax to meet £5bn cost of U-turn

Two killed in Spain wildfires as severe heatwave engulfs Europe

Basing decisions on simulation data is good for business

Europe heatwave latest: Two killed in Spanish wildfire as extreme temperatures sweep the continent

Trump bill latest: House Republicans threaten to tank ‘Big, Beautiful Bill’ after marathon vote passes welfare cuts

Kanye West stripped of Australian visa over Heil Hitler song

Researchers reveal what Ancient Rome smelled like – and it’s disgusting

Bryan Kohberger plea deal updates: Idaho murder suspect set to appear in court for hearing on murder charges

Minister declines to rule out tax rises amid welfare climbdown warning

US judge says China's Huawei Technologies must face criminal case for racketeering and other charges

With a £5bn hole to fill, the true battle on Keir Starmer’s hands is only just beginning

Annan Athletic bosses furious as club's Galabank ground repeatedly broken into

First group of residents return home following fatal Perth blaze

Scots teenager charged over Glasgow murder bid after man struck by car

The UK Government should never have entertained the thought of cutting benefits

Chihuahua found alive inside burnt out Scots flat two weeks after fire

Execution parties and inmates going mad with no oxygen in 'human slaughterhouse' jails

Glasgow pushes forward with plan for Clyde Tunnel tolls for drivers who don't live in city

New boy Thomas reckons Honest Men can go 'one step beyond' this season

Scotland hit with thunderstorm and flood warnings as England basks in heatwave

Female jockey dies aged 43 after being kicked in head by horse

Dalai Lama confirms he will have a successor after his death as he celebrates 90th birthday

Stretch of Dumfries bypass closed due to overturned lorry as drivers advised to take alternative route

Redundancy threat for up to 100 workers who help maintain key Dumfries and Galloway roads

End of an era for Springholm Nursery as manager set to retire in August 2025

Exciting summer holiday events planned for Dumfries and Galloway coastal woodlands

Lawyer's verdict on 'staggeringly simple' speed camera number plates on sale 'it is no defence'

First picture of man found dead at Glasgow flat as woman arrested

Hamilton hair stylists celebrate being a cut above at Scottish Salon Awards

Father, 38, stabbed to death named - after two teenagers arrested

Yellow warning for thunderstorms issued for parts of England and Scotland

Why Netanyahu only wants a 60-day ceasefire - not a permanent one

Man charged with murder of 93-year-old woman

More criminal charges being considered over baby deaths at Lucy Letby hospitals

You need two documents to take common drug on holiday this year

Bella Culley - 'snake-like' scar could hold key to Brit teen 'drug mule' mystery