Salt is sodium chloride, and most Americans' sodium intake comes from the use of table salt. Excessive sodium levels contribute to high blood pressure and other cardiovascular problems. Although reducing your sodium intake is a step toward preventing heart disease and high blood pressure, or hypertension, you can also reduce the effects of sodium by increasing your intake of potassium.
Health Effects
Potassium and sodium work together to balance water levels in the body. A diet rich in potassium decreases salt's negative effects on blood pressure. Doctors are still unsure exactly how potassium affects sodium levels. According to the Colorado State University Extension, potassium might reduce salt levels by increasing the amount of sodium that is excreted from the body in urine. In addition to its effects on salt reduction, potassium also decreases the incidence of kidney stones and might decrease bone loss in older adults.
Recommended Intake
The Food and Nutrition Center of the Institute of Medicine recommends that adults consume at least 4,700 milligrams of potassium each day. Nursing women should consume 5,100 mg daily. Children and adolescents need anywhere from 3,000 to 4,700 mg per day, and babies under the age of 1 year require 400 to 700 milligrams per day. Severe potassium deficiency is uncommon and is usually caused by certain medications, such as diuretics, laxatives or steroids.
Sources
Unless you take certain medications, you should be able to obtain adequate potassium from food sources. Good sources of potassium include meat, dairy products, vegetables and fruits. Sweet potatoes, beet greens, baked potatoes with the skin on, white beans and yogurt are some of the best potassium sources. As with any dietary supplement, consult your doctor before you begin taking potassium supplements on a regular basis because they might cause side effects or interact with other medications.
Considerations
Older adults, people with high blood pressure and African-Americans should be particularly careful about their sodium intake. According to the 2005 Dietary Guidelines for Americans, African-Americans tend to be especially prone to potassium deficiency in their diet, as well as high blood pressure and salt sensitivity. For optimal health benefits, always read nutrition labels when you purchase foods, and choose items that are high in potassium and low in sodium. Replace salt with spices and other seasonings whenever possible, and avoid highly processed foods by sticking with fresh varieties.
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