Latest study has revealed the long-term effects of sodium-rich and potassium rich diets on blood pressure in adolescent girls.
A total of 2,185 black and white girls aged 9 and 10 years old were observed regarding their potassium and sodium intakes on their daily diet, and their blood pressure for 10 years. Analysis of the data collected after the yearly monitoring of blood pressure suggested that teenage girls with high sodium intake of 3,000 milligrams and up per day did not develop high blood pressure at the end of their adolescence. Meanwhile, the results showed that the girls consuming 2,400 milligrams or more of potassium per day have lower blood pressure compared to those who have lower potassium intake. These girls have an improved chance in maintaining a healthy blood pressure into their teenage and adult years.
According to the researchers, there are more health benefits to be gained on a potassium-rich diet than to a low-salt diet. And so the focus should be increasing potassium in our daily diet versus reducing our salt intake.
The present Dietary Guidelines for Americans recommend that healthy individuals from ages 2 to 50 should only consume up to 2,300 milligrams per day of sodium. Interestingly, the researchers discovered that there was no evidence that higher sodium intakes had a direct relationship on adolescent blood pressure. But dieticians and nutritionists insist on limiting salt to 1,500 milligrams a day for individuals diagnosed with chronic kidney disease or diabetes.
On the other hand, potassium helps in maintaining muscle mass and also regulates heartbeat and minimizes risks of developing heart disease and stroke.
"It may be that potassium is more of a determinant of blood pressure than sodium is. The kids who consumed the most potassium had much lower blood pressures by the end of adolescence. What we need to focus on is increasing potassium intake rather than focusing on restricting sodium intake," Dr. Lynn L. Moore, lead author of the study and a Boston University's associate professor of medicine, informed the New York Times.
The World Health Organization recommends a potassium intake of at least 3,510 milligrams a day for adults.
Leafy green vegetables such as spinach and kale are the most affordable ones containing 800 to 900 milligrams of potassium per serving. An avocado-based guacamole offers 900 milligrams of potassium per serving as well. Other suggested food includes baked potatoes with the skin has 700 milligrams, baked sweet potatoes has 500 milligrams, bananas contain 420 milligrams and a snack-box of raisins has 350 milligrams.
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