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Reduce salt and eat this for cardiovascular health

For a long time, it has become common knowledge that you should not eat salty food for health. However, with regard to cardiovascular disease, a series of observational studies have been published suggesting that reducing the current salt level may have adverse effects. To put an end to this confusion, a new, lucid study involving more than 10,000 adults has emerged. Reducing sodium intake and increasing potassium intake is good for preventing cardiovascular disease!

According to a paper by Professor Frank Hu of Harvard University, published in the New England Journal of Medicine on November 13, the risk of heart disease increased by 18% for every 1,000 mg increase in sodium excretion per day. Conversely, for every 1,000 mg increase in potassium excretion per day, the risk of heart disease was lowered by 18%.

For an average of 9 years, the researchers divided 10,000 healthy adults into 6 cohorts, collected urine samples over a 24-hour period, and, along with individual sodium and potassium excretion data, analyzed the risk of coronary artery disease (including heart attack) and heart disease, including stroke. incidence was analyzed. For sodium intake, these participants averaged between 2000 and 6000 mg per day, followed by 571 strokes, heart attacks and other cardiovascular events. The current American Dietary Guidelines recommend limiting sodium intake for adults to no more than 2300 mg per day, which is equivalent to one teaspoon of salt.

Sodium is one of the ingredients in table salt and occurs naturally in some foods. However, even higher amounts are often added to commercially processed, packaged, and prepared foods. Potassium, on the other hand, has the opposite effect of sodium, helping to increase sodium excretion while relaxing blood vessels and lowering blood pressure. Potassium is abundant in fruits, leafy vegetables, beans, nuts, dairy and starchy vegetables. Bananas are considered as one of the foods rich in potassium.

Sharon Jaravi, director of the Katz Women’s Health Institute at Northwell Health, New York’s largest medical corporation, who reviewed the paper, said that this study provides conclusive evidence that salt intake in excess of a certain amount is harmful to health. She pointed out that visualizing people’s sodium intake is effective in reducing sodium intake, so the urine test used by the researchers needs to be popularized because it can be used by everyone.

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