How many times have we heard that if we have high blood pressure we should eat less salt? But what if the solution was not just consuming less sodium?
Hypertension affects more than 30% two adults all over the world. According to it, it is the main cause of coronary diseases and strokes, and can also cause other conditions such as chronic kidney disease, heart failure, irregular heartbeat and dementia.
Now, a team of researchers from the University of Waterloo has found that a better proportion of potassium and sodium In the body can have a greater effect on blood pressure than just to reduce salt.
The investigation in the magazine American Journal of Physiology Renal Physiologydiscovered, through a sophisticated computer model, the mechanisms through which our organism balances sodium, potassium and fluidsas well as the reasons why Men and Women react differently to these essential nutrients.
“Our research suggests that adding more potassium -rich foods to the diet, such as banana or broccoli, can have a more positive impact on blood pressure than simply reducing sodium,” comments Anita Laytonco -author of the work.
When we ingest too much processed foods, potassium is often one of the nutrients lost in the process, which alters potassium-so-so-like balance and can contribute to increased blood pressure.
Therefore, it is not only excessive sodium consumption that increases blood pressure or that potassium helps lower it, but the balance between the two that is fundamental for our diet (for better blood pressure control).
The model revealed amazing contrasts between men and women. Men have a greater predisposition to suffer from, compared to premenopausal women, but at the same time exhibit a more vigorous response to diet adjustments such as increased potassium.
Where do these disparities come from? According to the study, they go into play multiple physiological factors: hormonal variations, nuances In renal function and different strategies of electrolyte management – especially sodium and potassium.
For example, female kidneys seem to filter and reabsorb less sodium, which contributes to maintaining lower blood pressure with identical food intake.
The purchase list for blood pressure
Beyond bananaswhich are a very accessible source of potassium and can be incorporated into desserts, breakfasts or snacks, we can also include legumes (lentils, etc.), avocados, broccoli, sweet potatoes, green leafy vegetables and certain types of fish which provide a lot of potassium, such as mackerel, herring, salmon or trout. It would also be good to add broccoli to list.
These foods not only help balance sodium, but also promote cardiovascular health in general.
Teresa Oliveira Campos, Zap //
