Sodium vs Potassium

davidpm

I've seen people railing against meals like Healthy Choice Cafe Steamers because of their high sodium content. I've also read that sodium and potassium should be balanced to avoid excess water weight from sodium.

The Healthy Choice meal that I'm eating has 550mg of sodium but 720mg of potassium. Even though the sodium is on the higher side, isn't it still ok because of the higher potassium?

I was just curious if anyone had done any reading about this.

sjcply

I dont think 1 meal every now and then will hurt your wt loss (especially if you drink lots of water) but i wouldnt eat frozen meals all of the time. Are you eating them for convenience.....have you tried making your lunch ahead of time with natural non processed foods?

ajbeans

Considering that you need 3500 mg of potassium per day, and the new recommendation is only 1500 mg of sodium, that's not well-balanced, IMO.

dls06

I found this online.

Potassium, Sodium and Their Ratio

Indeed, potassium and sodium play a key role together in the body in maintaining water balance and blood pressure. Current dietary patterns are, however, heavily skewed in favor of sodium. Most Americans in fact consume a lot more than the American daily recommended maximum amount of 2,300 milligrams. This trend is highly undesirable as numerous studies have shown that too much sodium can cause fluid retention, elevating blood pressure and the risk of heart disease death.

On the flip side, potassium has been shown in studies to help regulate blood pressure; elevated blood pressure, of course, greatly increases one's risk of suffering a stroke or heart attack. Current American guidelines suggest a minimum of 4,700 mg of daily potassium, which is incidentally about double the recommended maximum amount of sodium. Surveys, however, have suggested that Americans are on average eating 4,000 mg of sodium and only 2,600 mg of potassium each day. This is certainly an alarmingly lopsided ratio.

The realization of the importance of the potassium-sodium ratio is a crucial one. At the same time, it is also a reminder to us of the intricate and often complex interactions between different nutrients and compounds in our bodies. This lends some weight to the belief that it is better to obtain our nutrition from a balanced diet containing largely whole foods and whole food supplements, as opposed to loading up on specific nutrients with the hope of achieving a specific purpose.

Boosting Your Potassium-Sodium Ratio

A great way to boost your potassium-sodium ratio is to eat more fruits and vegetables, which are rich in potassium, and to lower your intake of salty, refined and processed foods, which are common features of the typical modern day diet. Besides helping to boost cardiovascular health, fruits and vegetables, of course, also come with a host of other beneficial nutrients, such as fiber, vitamins and antioxidants, to name a few.

Indeed, a study conducted in the 1990s found that men who ate more fruits, vegetables, whole grains, legumes, poultry and fish had 30% less chance of suffering heart attacks, as compared to those who ate less of these foods. On the other hand, those who ate more refined grains, sweet foods, processed meat and red meat had a 64% elevated risk of heart attacks, as compared to men who ate the least of such foods. Further, another study carried out on women revealed a 15% lower risk of cardiovascular issues in those who ate a lot of fruits and vegetables, as compared to those who ate low amounts of these foods.

Speaking about the recent study's findings, Eva Obarzanek, a registered dietitian and research nutritionist at the National Heart, Lung and Blood Institute and a member of the study team, said: "This provides further proof that sodium is bad and potassium is good."

That is perhaps a rather simplistic generalization, as both nutrients are actually necessary for good health. However, in view of the fact that typical modern day diets are heavily skewed in favor of the "wrong" mineral, so to speak, that statement then makes a lot of sense when taken in the right context. The overall moral of the story is actually quite simple - consume less (or no) salty processed foods, and more fruits and vegetables. You can't go far wrong with that.

Sources

Potassium to sodium ratio affects the heart (http://www.latimes.com/features/hea...)

reddebsings

I was recently diagnosed with high blood pressure and put on a low-sodium diet. One thing the doc neglected to tell me was that in losing all my sodium (and water weight), I needed to bump up my potassium. I began having severe leg cramps (charlie horses) in my calves and feet. Long story short, I started bumping up my potassium and the cramps went away! Sooooo, the only thing I can tell you for SURE is that there is a correlation and you may want to try to keep your sodium down (within reason) depending on your eating habits! Check with your doc - in person or via phone - to make sure of what YOU need!

cee134

"While some data suggests that taking potassium supplements can lower blood pressure, the overall picture is mixed. Therefore, if you truly wish to lower your sodium, you should start by decreasing your daily intake of it."

Read more: http://www.livestrong.com/article/276574-can-a-person-take-potassium-to-offset-too-much-sodium/#ixzz1c5kEeyqu


I would met your goals in both and not try to offset one with the other. That is the safest route. Too much sodium does make you retain water, which makes your heart work harder. It also may raise BP in some people. I think it's best to keep them as separate goals for daily intake.

As always talk to a doctor before changing a diet.