Health Habits

improve your health, habit by habit

Posts Tagged ‘heart health’

Bleeding Edge Nutrition Research

August 6th, 2009

This post is strictly for the fitness/nutrition geeks.

All sorts of neat-o research studies.

Enjoy

The Nutrient-Rich Foods (NRF) Index is a new, objective, science-based way to measure the total nutritional quality of foods and beverages…link to the research, Nutrient Rich Foods Coalition
Urban Farming? - Will Allen – creator of Growing Power, FoodCycles – Toronto’s Urban Garden
Millions Of U.S. Children Low In Vitamin D – Increased risk of bone and heart disease – all due to sunscreens and a fear of the sun? - link to the research
More Evidence Of Fish Oil’s Heart Health Benefits – There is mounting evidence that omega-3 fatty acids from fish or fish oil supplements not only help prevent cardiovascular diseases in healthy individuals, but also reduce the incidence of cardiac events and mortality in patients with existing heart disease. link to the research
Caloric Restriction reduces the risk of Breast Cancer - link to the research
If you have an overweight child who has overweight friends, you need to read this
Social Stress leads to visceral/belly fat which leads to heart disease - link to the research
Gut hormone CCK has an insulin like effect on blood sugar - link to the research
Traditional Gender Roles aren’t dead yet – Women Eat Less when they Eat with a Man - link to the research
High-fat, High-sugar Foods Alter Brain Receptors - Researchers report that either continuous eating or binge eating a high fat, high sugar diet alters opioid receptor levels in an area of the brain that controls food intake - link to the research

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Can Potassium Reverse High Blood Pressure?

May 20th, 2009

High blood pressure is a killer….we all know that

Eating a diet high in sodium can lead to high blood pressure….we all know that

And because we know these things, a lot of people have been told by their doctors to stop eating this…

…and to start eating this…

And they aren’t happy about it.

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But, maybe there is another way.

Maybe, instead of labeling salt as a BAD FOOD, and banning it from our diets altogether, we can balance out the hypertensive effect of sodium with the hypotensive effect of potassium.

If only we had some proof…

The Proof

Earlier this year, researchers found that “the ratio of sodium-to-potassium was a much stronger predictor of hypertension and cardiovascular disease than sodium or potassium alone”.

“There isn’t as much focus on potassium, but potassium seems to be effective in lowering blood pressure and the combination of a higher intake of potassium and lower consumption of sodium seems to be more effective than either on its own in reducing the risk of cardiovascular disease,” said Dr. Paul Whelton, senior author of the study in the January 2009 issue of the Archives of Internal Medicine.

In this study, researchers determined average sodium and potassium intake of their test subjects.

They collected 24-hour urine samples intermittently during an 18-month period in one trial and during a 36-month period in a second trial.

The 2,974 study participants initially aged 30-to-54 and with blood pressure readings just under levels considered high, were followed for 10-15 years to see if they would develop cardiovascular disease.

The results

The highest salt consumers were 20% more likely to suffer strokes, heart attacks or other forms of cardiovascular disease when compared to the lowest of the low sodium eaters.

20% more likely to suffer a stroke.

Better ditch that salt shaker…..right?

Maybe not…

The participants with the highest sodium-to-potassium ratio in urine were 50 percent more likely to experience cardiovascular disease than those with the lowest sodium-to-potassium ratios.

According to this study, the ratio of potassium to sodium in your diet is more important to the health of your heart than the overall consumption of sodium.

That doesn’t mean you should go crazy with the double bacon cheeseburgers.

According to Dr. Whelton, healthy 19-to-50 year-old adults should consume no more than 2,300 milligrams of sodium per day — equivalent to one teaspoon of table salt.

More than 95 percent of American men and 75 percent of American women in this age range exceed this amount.

So, it’s probably safe to assume that you are part of the majority. How much potassium do you need to help balance out the salt?

To lower blood pressure and blunt the effects of salt, adults should consume 4.7 grams of potassium per day unless they have a clinical condition or medication need that is a contraindication to increased potassium intake.

Most American adults aged 31-to-50 consume only about half this amount.

And how do we get more potassium?

Good potassium sources include fruits, vegetables, dairy foods and fish.

Foods that are especially rich in potassium include potatoes and sweet potatoes, fat-free milk and yogurt, tuna, lima beans, bananas, tomato sauce and orange juice.

Potassium also is available in supplements. However, most potassium supplements come in dosages of 50mg . To get your daily 5 grams, you would need to take 100 pills.

So, maybe we should listen to the good doctor and “Let food be thy medicine and medicine be thy food” – Hippocrates

Click here for the USDA’s list of foods high in Potassium.

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