Under is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photographs, and quotes to which Dr. Greger could also be referring, watch the above video.
Of all of the horrible issues about our diets, excessive dietary sodium consumption, excessive salt consumption, is the main danger, estimated to be inflicting thousands and thousands of deaths yearly––killing thousands and thousands primarily via hostile results on blood strain and elevated danger of stroke, coronary heart assault, and kidney harm. Hypertension—hypertension––continues to be known as the “silent and invisible killer” as a result of it not often causes signs, however is among the strongest unbiased predictors of a few of our main causes of loss of life.
We advanced consuming a food plan very wealthy in potassium and low in sodium. However at present, this sample has been fully reversed. This flip reflects a shift from conventional plant-based diets excessive in potassium and low in sodium––a shift from fruits and greens, roots, and tubers to salty processed meals stripped of potassium, which is taken into account a “nutrient of public well being concern” as a result of 98 p.c of the U.S. inhabitants doesn’t even attain the beneficial minimal each day consumption of potassium, as I discussed in my final video. And, low potassium consumption itself is implicated in hypertension and heart problems. But few physicians really take into consideration proposing their sufferers eat extra meals which can be excessive in potassium, like fruit and veggies, to raised management blood strain––though a number of meta-analyses have now confirmed that top potassium consumption seems to scale back the chance of stroke.
There’s even a discount in stroke danger unbiased of blood strain results, in keeping with different protecting results of potassium, equivalent to decreasing clot formation, decreasing hardening of the arteries, decreasing the technology of free radicals. Greater sodium consumption is related to a 20 p.c elevated danger of dying prematurely, the place larger potassium consumption was related to a 20 p.c decreased danger of dying prematurely. Yeah, however sodium is present in crappy processed meals, whereas potassium is concentrated in wholesome meals like beans and greens. So, having low sodium consumption and excessive potassium consumption could be a marker for a more healthy food plan—extra plant meals and fewer crap.
How do we all know sodium is cause-and-effect unhealthy? As a result of randomized managed trials present sodium discount results in blood strain discount, similar to there are randomized managed trials displaying that in case you give individuals additional potassium, you may convey down blood pressures as nicely. So, what about utilizing potassium chloride to salt your meals, reasonably than sodium chloride? That’s what’s present in these zero sodium salt substitutes.
Potassium chloride is a naturally occurring mineral salt, which is obtained the identical method we get common sodium salt. Since we get an excessive amount of sodium and never sufficient potassium, this would appear to make potassium chloride a win-win resolution.
Now, complete wholesome plant meals could be the easiest way to extend potassium consumption. Vegatables and fruits have all kinds of different good issues in them moreover potassium, however we’ve got 10 research now, randomized managed trials, displaying that simply swapping in some potassium chloride for normal salt can result in important reductions in blood strain in individuals with hypertension––suggesting that salt substitutes might even assist forestall hypertension as nicely. We all know that salt substitutes can decrease blood strain, however does it really lower the incidence of hypertension, and extra importantly, illness endpoints like stroke and mortality? You don’t know, till you set it to the take a look at.
In a randomized managed trial, households had their salt changed with only a quarter potassium chloride. At that stage, most individuals both can’t inform the distinction, and even favor the salt with the potassium blended in. Okay, however did it really do any good? The usage of even the quarter salt substitute was related to chopping the chance of growing hypertension in half.
Okay, however what about really following individuals out to see if there’s any change within the danger of dying from heart problems? 5 kitchens in a veterans’ retirement residence have been randomized into two teams for about two and a half years, salting meals with common salt or, unbeknownst to the cooks and the diners, a 50/50 mix of potassium chloride. These within the half-potassium group reduce their danger of dying from heart problems by about 40 p.c, and lived as much as practically a 12 months longer. The life expectancy distinction at age 70 was equal to that which might have naturally occurred in 14 years––which means that simply switching to half potassium salt appeared to successfully make individuals greater than a decade youthful when it got here to danger of loss of life. As we converse, there’s a large randomized managed trial wrapping up in China, involving 600 villages and greater than 20,000 individuals, that can give us an concept of simply how low we are able to drop stroke danger with this technique.
China is ideal, as a result of as much as 75 p.c of their sodium consumption comes from salt they add within the residence kitchen or eating room, whereas most sodium within the American food plan comes prepackaged within the meat and processed meals we purchase––although actually the meals firms may swap over themselves. Why haven’t they? And why haven’t extra individuals embraced these salt substitutes, in the event that they work nicely and may style simply pretty much as good? We could possibly be “Reaching the Benefits of a Excessive-Potassium Paleolithic Food plan—With out the Toxicity.” So, “Is salt substitution prepared for prime time or what?” What about security? Sure, there are convincing arguments about the advantages, however what concerning the dangers, like you understand, the quote-unquote “inclusion of probably deadly salt substitutes within the meals provide.” Wait, what? We’ll speak concerning the potential downsides, subsequent.
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