New research suggest that increasing your intake of potassium while reducing your consumption of salt will lead to reduced blood press levels and lower the risk of stroke. The new studies were published online April 4 in the British Medical Journal.
According to the research, the body's level of potassium can be boosted by eating an extra two to three servings of fruit or vegetables per day which are high in potassium. Potassium, a mineral that controls the balance of fluids in the body and helps lower blood pressure, is found in most types of food, but particularly in fruits like bananas, vegetables, pulses, nuts and seeds, milk, fish, chicken and bread. In addition, the research discovered that extra servings of potassium would not result in adverse effects on kidney function or hormone levels.
Based on the studies, the World Health Organization has issued guidelines on potassium intake, recommending that adults consume more than 4g of potassium per day which is equivalent to five portions of fruit and vegetables a day.
Our early ancestors would have had a diet very high in potassium - but food processing has markedly reduced the potassium content of food.
A separate study on salt intake, found that a modest reduction in salt intake for four or more weeks caused significant falls in blood pressure in people with both raised and normal blood pressure. This happened in both men and women, irrespective of ethnic group.
Lower blood pressure levels are known to reduce the risk of stroke and heart disease.
Graham MacGregor, a professor of cardiovascular medicine at Queen Mary who led the study, stressed the importance of reducing salt levels in addition to obtaining more potassium.
"Salt and potassium work in opposing ways. So a combination of lower salt and higher potassium in our diets has a bigger effect than changing just one of those factors alone."
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