Potassium boosts heart health, salt harms it

Too much salt and too little potassium in the diet boosts the risk for cardiovascular disease and death.

Previous studies have found an association between high blood pressure and high levels of salt consumption and low levels of potassium intake. The combination of high salt - sometimes called sodium - and low potassium appears to convey a stronger risk for cardiovascular disease and death than each mineral alone.

Although sodium and potassium act independently, high potassium levels can counteract some of the effect of high sodium. But the adverse effects of high sodium cannot be completely offset by a high potassium diet.

Researchers collected data on 12,267 people who were part of the Third National Health and Nutrition Examination Survey Linked Mortality File, from 1988-2006 in America. In addition to mortality data, this survey contained dietary information. To find out the role of salt and potassium and the risk of cardiovascular disease and death, the researchers looked at the levels of these minerals and the ratio between them. Over an average of 14.8 years of follow-up, 2,270 people died. Of these, 825 died from cardiovascular disease - which includes stroke - and 443 died of heart disease.

After taking into account variables such as gender, race and ethnicity, weight, high blood pressure, education and physical activity, it was found that high salt intake was associated with a 20 percent higher risk of death, while high potassium intake was associated with a 20 percent lower risk of dying. Also, high salt consumption coupled with low potassium intake was a significant risk factor for cardiovascular disease and heart disease.

It is therefore important to reduce the amount of sodium in our diet, especially in processed foods. Also a high consumption of potassium needs to be promoted, especially from fruits and vegetables. Diets with plenty of fruits and vegetables are associated with better heart health. Fruits and vegetables are the best natural sources of potassium and they are naturally low in sodium. The DASH (Dietary Approaches to Stop Hypertension) diet does just that and has been around for quite some time now. It encourages people to eat more foods high in potassium (fruits, vegetables, low-fat dairy) while eating less sodium-laden foods.