Physical inactivity around the world explains that we have lost over 10 million years of healthy lives, but we do eat Account Almost 20 times that. As I discuss in my video Less than 1 in 5,000 people meet recommended sodium and potassium intakesUnhealthy Diets Shave hundreds of millions of disability-free years each year. What is the worst aspect of our diet? Four out of five The most fatal Traps in diet involve not eating enough specific foods without eating enough whole grains, fruits, nuts, seeds and vegetables, but our most lethal defect is that it is too salty. To put things in perspective, our overconsumption of salt is 15 times slower than a meal with too much soda.
Our body aims to balance sodium and potassium intakes at a certain level, but many people, including the majority in the US, are intended to get much more sodium and much less potassium than recommended. In fact, the sodium and potassium targets are currently met with less than 0.015% of the US population. 1 in 6,000 Americans Hit the recommended guidelines.
What’s so bad about salt?
Of all the horrifying things about our diet, high dietary sodium intake, i.e. high salt intake, is estimated to be a major risk and is caused. Millions of Death Every year, mainly through adverse effects on blood pressure and increased risk of stroke, heart attack and kidney damage. High blood pressure, It’s commonly known As hypertension, it rarely causes symptoms, but is called “silent and invisible murderers” because it is one of the most powerful independent predictors of some of our main causes of death. I’ll explain this in my video Are potassium chloride salt alternatives effective?.
How much sodium is healthy in a day?
Our Body It has evolved It only handles about 750 milligrams of sodium per day. Nevertheless, the American Heart Association asks us to stay less than 1,500 milligrams, Two times That amount. But we are spending more Four times Natural and that’s it Get What’s worse, it has increased over the past few decades. 98.8% of Americans’ eyes Over Even that raised the threshold of 1,500 milligrams.
Daily potassium intake
Many of us consume too much sodium, but it is also possible that we have too little potassium, a mineral that lowers blood pressure. For example, less than 2% of US adults consume the recommended minimum daily intake of potassium based on chronic disease prevention. So, Over 98% Americans may eat a potassium deficiency diet.
This shortage is more pronounced Comparison Our current intake is from our ancestors who consumed large amounts of nutrient potassium. It has evolved to probably gain more than 10,000 milligrams of potassium per day. The recommendation was to get about half that amount, but most of us are not close to anywhere.
Why do many of us lack potassium?
we It has evolved Consuming a diet that is very rich in potassium and low in sodium, today this pattern is reversed. Flips drop from traditional plant-based diets that are high in potassium and low in sodium towards standard American diets. I’m talking about A shift It’s far from fruits, greens, roots and tubers to a dietary pattern filled with salty processed foods that have been stripped of potassium.
Why do you need potassium?
Low potassium intake is associated with hypertension and cardiovascular disease. Meta-analysis We confirmed that high potassium intake appears to reduce the risk of stroke. Potassium is now considered a “public health nutrition” as most Americans have not reached recommendations. minimum Daily intake.
What is the best alternative to salt?
Potassium chloride. This is often seen in alternatives to Zerosodium salts. I know that from a randomized controlled trial Sodium reduction It leads to lower blood pressure Increase in potassium Intake can also lower blood pressure. So, should we “salt” food with potassium chloride instead of sodium chloride?
What is potassium chloride? Is it a viable (and tasty) salt alternative?
Potassium chloride is a It occurs naturally Mineral salts are obtained in the same way as normal sodium salts. This appears to be a two-way solution of potassium chloride, as there is too much sodium and lacks potassium. Consider these examples.
In a randomized controlled trial, households only had 25% of sodium chloride. I changed the salt Comes with potassium chloride. At that level, Most people You can’t tell the difference or even prefer salt mixed with potassium. What was your discovery? The use of salt substitutes with a quarter of potassium chloride was associated with reducing the risk of developing hypertension. half.
In another one studyfive kitchens in the veteran retiree’s home were randomized into two groups for about two and a half years. They salted their meals with regular salt, or what is unknown to chefs and diners is the 50/50 blend of potassium chloride. People in the Half Potas group lived for nearly a year, reducing their risk of dying from cardiovascular disease by about 40%. The difference in life expectancy at age 70 was comparable to that of naturally occurring at 14 years. In other words, it seems that people over 10 years younger will be effectively turned into people just by switching to half the potassium salt when it comes to risk of death.
Potassium chloride side effects?
As I discuss in my video Alternative side effects of potassium chloride saltspotassium chloride is “generally considered safe” by the US Food and Drug Administration. Healthy person There’s no need to worry about too much potassium, as the kidneys excrete excess in the urine, but that’s Potassium in food. How about supplements? There is no adverse effect The long-term intake of potassium supplements was up to 3,000 milligrams a day. Healthy kidneyseven if potassium intake increases to about 15,000 milligrams per day. This is not surprising. This is not surprising given that we have evolved to eat so many healthy plant foods, so many fruits and vegetables, which are rich in potassium.
Normal range If the blood potassium level is between 3.5 and 5.0. There is a A small number of individuals Mainly people with severe renal function disorders or those who may encounter problems. So I had some unwillingness to push potassium– –Base salt is replaced by population level. If the kidneys are unable to regulate potassium, serious problems can occur. There may be concern If kidney disease is known, diabetes (diabetes can lead to kidney damage), severe heart failure, or adrenal deficiency, or drug therapy that impairs the elderly or potassium excretion. If you are unsure if you are at risk, ask your doctor about testing kidney function.
Conclusion
It is found in both national and international health organizations. A warning was sought Salt packets and salt shaker labels containing messages such as “Too much sodium in your diet will increase your risk of stomach cancer, stroke, heart disease and kidney disease.” So pass on a salt shaker (on) and try potassium chloride instead.
