There has long been a belief in the health community that high sodium intake can lead to spikes in blood pressure and damage to your heart.
But is that really true?
A recent study followed 94,000 adults ages 35 to 70 for eight years in 18 communities. The study, conducted by researchers at McMaster University and published in Lancet, indicates that for most of us, sodium does not increase health risks.
The exception is for those who eat more than 5 grams (about 2.5 teaspoons) a day — something few of us consume.
That’s contrary to the typical amount the World Health Organization recommends, which is about 1 teaspoon per day.
“There is little evidence in terms of improved health outcomes that individuals ever achieve at such a low level,” said Andrew Mente, a study author, and researcher at the Population Health Research Institute.
Even for people who eat 5 grams of sodium per day, adding potassium-rich foods can eliminate any health risks at all. (Think broccoli, potatoes, spinach, peas, those kinds of things.)
“We found all major cardiovascular problems, including death, decreased in communities and countries where there is an increased consumption of potassium which is found in foods such as fruits, vegetables, dairy foods, potatoes, and nuts and beans,” Mente said.
Here’s the even better news: Diet-to-Go’s traditional and vegetarian menus are, on average, WELL UNDER the five grams-per-day threshold, less than 2,400mg (1 teaspoon) per day. The meals are safe for your health, and (even better) they don’t sacrifice on flavor.
What are some of your favorite potassium-rich foods? Share in the comments below!
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.