Bananas and salmon ‘help decrease unfavorable influence of salt in women’s diets’- research

Consuming foods such as bananas, avocados and salmon could assistance reduce the negative outcomes of salt in the diet plan of girls, new research indicates.

The review uncovered that potassium-loaded diets had been associated with lessen blood tension, specially in women of all ages with high salt consumption.

Scientists say their results show the mineral aids preserve heart wellness, but that girls profit more than gentlemen.

In accordance to the examine, the romantic relationship among potassium and injury to the heart was the same irrespective of salt consumption, suggesting that potassium has other means of preserving the coronary heart on leading of growing sodium excretion in the urine.



In our review, dietary potassium was joined with the biggest well being gains in girls

Liffert Vogt, Amsterdam University Health-related Centres

Study author Professor Liffert Vogt of Amsterdam University Healthcare Centres, the Netherlands, said: “It is very well known that substantial salt intake is associated with elevated blood force and a elevated danger of coronary heart assaults and strokes.

“Health advice has focused on limiting salt consumption but this is hard to reach when our meal plans incorporate processed meals.

“Potassium can help the system excrete additional sodium in the urine.

“In our analyze, dietary potassium was linked with the finest wellness gains in ladies.”

The review bundled 11,267 adult males and 13,696 women of the Epic-Norfolk research, which recruited 40 to 79-yr-olds from basic practices in Norfolk, British isles, between 1993 and 1997.

Absolutely everyone done a questionnaire on life-style patterns, blood pressure was measured, and a urine sample was collected.

Urinary sodium and potassium had been applied to estimate dietary consumption.

Researchers analysed the connection between potassium ingestion and blood strain, and found that potassium usage (in grams per working day) was related with blood tension in ladies.

NHS endorses that grown ups (aged 19 to 64) need to have 3,500mg of potassium a day” knowledge-supply=”NHS”>

They found that as consumption of the mineral went up, blood pressure went down.

When the affiliation was analysed according to salt ingestion, the relationship concerning potassium and blood stress was only observed in women with higher sodium intake.

During an average abide by-up of 19.5 years, 13,596 people today have been admitted to clinic or died due to cardiovascular illness.

General, they identified that folks who had the greatest potassium consumption experienced a 13% reduce possibility of cardiovascular events as opposed to these with the cheapest intake.

When males and gals ended up analysed independently, the risk reductions were 7% and 11%, respectively.

The amount of salt in the eating plan did not affect the connection in between potassium and cardiovascular situations in guys or girls, the scientists found.

Prof Vogt stated: “The final results propose that potassium allows protect heart well being, but that women of all ages gain far more than males.

“The romance in between potassium and cardiovascular situations was the exact same irrespective of salt ingestion, suggesting that potassium has other techniques of defending the coronary heart on leading of increasing sodium excretion.”

The NHS endorses that older people (aged 19 to 64) have to have 3,500mg of potassium a day, and need to be able to get this from their each day eating plan.



This investigate supports current tips that cutting down our consumption of salt and feeding on much more foods made up of potassium can be the recipe for a healthier heart

Tracy Parker, British Heart Foundation

Higher potassium meals incorporate greens, fruit, nuts, beans, dairy items and fish.

For illustration, a 115 gram banana has 375mg of potassium, 154 grams of cooked salmon has 780mg, a 136 gram potato has 500mg, and a person cup of milk has 375mg.

Tracy Parker, senior dietitian at the British Coronary heart Basis (BHF), said: “This exploration supports existing suggestions that slicing down our ingestion of salt and eating far more foods made up of potassium can be the recipe for a more healthy coronary heart.

“An effortless way to raise your potassium ingestion is by consuming five parts of fruit and vegetables a working day.

“Other food items like pulses, fish, nuts, seeds and milk are also significant in potassium and low in salt, so can help advantage your coronary heart.

“However, holding wholesome isn’t just about checking what’s on your plate.

“Limiting your liquor ingestion and being physically active will also help to reduce your blood stress, lowering the danger of a coronary heart assault or stroke.”

The conclusions are posted in the European Heart Journal, a journal of the European Culture of Cardiology (ESC).