Potassium and sodium are essential elements in human nutrition. Sodium is commonly available in the form of table salt, and most Americans consume far more salt than they need. By contrast, most Americans will benefit by increasing the amount of potassium in their diet.
Blood Pressure
Many Americans will develop high blood pressure (hypertension) at some point in their lives. Hypertension can increase a person's risk of heart disease, strokes and kidney failure. A reduction in sodium intake and an increase in potassium intake can reduce hypertension. Other methods of controlling hypertension include losing weight, exercising more and eating a better diet.
Recommendations
The general recommendation for salt is a maximum of 2.3 grams (g) per day, which is equal to about a teaspoon. The general recommendation for potassium is at least 4.7 grams per day. Certain demographics, such as the elderly and African-Americans, may need to keep their daily sodium intake below 1.5 g per day.
Sources of Salt
The great majority of salt in food is added by the manufacturer and accounts for 77 percent of the average American's salt intake. The salt found naturally in food accounts for 12 percent, 6 percent is added by the consumer and 5 percent is added during cooking. The most effective way of reducing salt intake is to avoid processed foods high in sodium.
Discretionary Use of Salt
The salt shaker at the table is the source of sodium over which consumers have the most control. The preference for salt tends to decrease after eating foods that are low in salt. Some people may benefit from using salt substitutes such as potassium chloride, although this may require a health care provider's approval.
Potassium Intake
A high potassium intake can reduce the effects of salt on hypertension, kidney stones and bone loss. The most common sources of potassium are fruits, leafy green vegetables and root vegetables. These potassium sources also aid in preventing the blood from becoming too acidic. This is important because the blood must remain within a pH range of 7.35 to 7.45. Biological processes designed to keep the blood within this range are part of the body's acid-base metabolism.
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