How do "high salt" women lower blood pressure?Eat these 3

According to a study published on July 21 in the European Cardiac Society magazine "European Heart Magazine", women eating bananas, avocado and salmon can reduce the negative effects of salt in the diet. The study found that high potassium diet is related to lower blood pressure, especially among women who consume high salt.

"As we all know, high -salt intake is related to the increased risk of hypertension, heart disease and stroke risk." Liffert VOGT, a professor at the University of Amsterdam University of the Netherlands, said, "The focus of health guidelines is to limit salt intake, but our ours Diet is difficult to do this, and potassium helps the body to discharge more sodium through urine. In our research, the intake of potassium in diet is closely related to women's health. "

This study includes 24963 participants (11,267 men and 13696 women), who participated in Epic Norfolk research, which recruited 40 to 79 years from 1993 to 1997 from Norfolk Clinic, Britain Among them, the average age of men is 59 years old and women are 58 years old.

Participants completed a questionnaire survey about living habits, measured blood pressure and collected urine -like. Sodium urine and potassium are used to estimate dietary intake. Participants are divided into three groups: low, medium and high according to sodium intake and potassium intake.

After adjusting the age, gender and sodium intimidation, the researchers analyzed the relationship between potassium intake and blood pressure. The intake of potassium is related to women's blood pressure -the more intake, the lower the blood pressure.

When analyzing the relationship between potassium and blood pressure based on sodium intake, the relationship between potassium and blood pressure is observed only among women with high sodium intake. Among them, every increase of potassium intake Reduce 2.4 mm Hg. In men, there is no connection between potassium and blood pressure.

During the median follow -up of 19.5 years, 13,596 participants (55%) were hospitalized or died due to cardiovascular disease. Researchers analyzed factors such as age, gender, weight index, sodium intake, use of lipid -lowering drugs, smoking, drinking, diabetes, and past heart disease, and analyzed the potassium intake and cardiovascular incidents relation.

Throughout the queue, the risk of cardiovascular events with the lowest potassium in the queue was reduced by 13%compared with the lowest population.

When analyzing men and women, the corresponding risks are reduced by 7%and 11%, respectively. Among men or women, the salt content in diet does not affect the relationship between potassium and cardiovascular events.

VOGT said: "Research results show that potassium helps maintain heart health, and women benefit more than men. No matter how much salt intake, the relationship between potassium and cardiovascular events is the same, which indicates that potassium except to increase sodium. In addition to excretion, there are other ways to protect the heart. "

The World Health Organization recommends that adults consume at least 3.5 grams of potassium and sodium (5 grams of salt) less than 2 grams per day. High potassium foods include vegetables, fruits, nuts, beans, dairy products and fish. For example, 115 grams of banana contains 375 mg of potassium, 154 grams of cooked salmon contains 780 mg of potassium, 136 grams of potatoes contain 500 mg of potassium, and a cup of milk contains 375 mg of potassium.

"Our research results show that the diet of heart health is not only limited to the intake of salt, but also can increase the potassium content. Food companies can help with sodium salt instead of standard sodium salt with potassium salts in processing foods. The most important thing The reason is that we should choose fresh, unprocessed foods, because they are rich in potassium and low salt. "VOGT concluded.

Source: Journal of Science

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