Chicken, ramen, tteokbokki, and even salty snacks… As delivery food and instant food develop, sodium intake increases as people become accustomed to the stimulating taste. The salty taste is as addictive as the sweet taste. However, if you eat salty, you should be careful because the sodium component increases blood pressure. For those who usually eat salty food, it is important to consume foods rich in ‘potassium’ to eliminate sodium.
◆ Sodium intake of Koreans is more than twice the WHO standard
Korean Average sodium intake per day is 4027mgand this is More than twice the level recommended by the World Health Organization (2000 mg)am. Excessive intake of salty foods that contain a lot of sodium can increase blood pressure and cause swelling in the body.
Sodium is the most important element that determines the osmotic pressure of our body. Therefore, if you eat a lot of sodium, the osmotic pressure in the blood rises, and as a result Swelling occurs, blood volume increases, and blood pressure risesdo. Long-term exposure to high blood pressure increases the risk of heart disease and stroke. It can also cause stomach cancer, kidney stones, and osteoporosis.
◆ If sodium is reduced to 1150mg per day, what are the health effects?
If you reduce your daily sodium intake to 1150mg (salt 2.9g), △50% reduction in hypertension treatment patients △22% reduction in stroke deaths △ 16% reduction in coronary artery disease deaths effect appears. The saying ‘don’t eat salty’ means to reduce salt intake. In this regard, it is necessary to pay attention to foods that contain a lot of potassium, such as sweet potatoes and tomatoes, in parallel with reducing sodium intake.
◆ ‘Potassium’ prevents sodium excretion and blood pressure rise
Foods high in potassium help prevent high blood pressure. Potassium is an important mineral that the body’s organs, including the heart and kidneys, need to function. Potassium plays a role in building muscles, maintaining body growth, and helping muscles and nerves communicate. It also regulates the electrical activity of the heart.
The American Heart Association (AHA)foods rich in potassium Regulates blood pressure by reducing the harmful effects of sodiumIt helps,” he says. According to a related study, those who ate a lot of potassium-rich foods during adolescence were found to have lower blood pressure than those who did not.
◆ You should eat foods rich in potassium, such as sweet potatoes and tomatoes.
The recommended daily intake of potassium for adults is 4700 mg. Low potassium intake increases the risk of heart disease, stroke, high blood pressure and cancer. Foods high in potassium include sweet potatoes, tomatoes, and chard. etc. are mentioned.
Potassium-rich foods: △1 baked sweet potato 694mg △1/4 cup tomato paste 664mg △1/2 cup chard 655mg △1 baked potato 610mg △1/2 cup white beans 595mg △ 579 mg in 8 ounces (227 g) of non-fat yogurt. Eating potassium-rich foods should not double your salt intake. Although potassium helps control blood pressure, an overall diet is more effective.