Question

Read the attached article and answer the following questions.

1. What is the role of potassium in blood pressure?

2. Looking back at last weeks Super Tracker report - do you meet the 4700mg daily target for potassium?

3. Do you meet the 400mg daily target for magnesium?

4. Research shows that hypertension and type 2 diabetes can be prevented by dietary choices. List 3 ways that employers, government, doctors, etc. (you can use another group ) can either motivate (use positive reinforcement) or punish individuals (negative reinforcement) that choose unhealthy dietary choices that lead to the development of hypertension or diabetes.

5. Respond to another student's post - do you agree or disagree with their ideas and why?
SPECIAL FEATURE 2 LITTLE? 2 nutrients to get more of BY BONNIE LIESMAN Too much salt. Too much sugar. Too much saturated fat. We often hear just bump that up by 1,500 mg a day, I about what we get too much of. But we also get too little of some nutri- we'd be doing pretty well." In theory, you could get potassium ents. Here are two that you're better off getting from food than from a pill. from a supplement or a (potassium chloride) salt substitute. You could also get it from foods that replace some salt POTASSIUM less stiff, so they expand as the heart (sodium chloride) with potassium chlo. pumps blood through them." Too much salt raises blood pressure. ride, Odds are more of those foods will What's more, "a higher potassium Most people know that. But far fewer intake is very closely linked to a lower start popping up on shelves if the Food know that getting enough potassium and Drug Administration goes ahead risk of stroke," says Whelton. lowers blood pressure. In a recent meta-analysis of nine with its proposal to require potassium "The evidence is very strong and numbers on Nutrition Facts labels. very consistent," says Paul Whelton, a studies, people who consumed the "Supplements are extraordinarily most potassium (3,500 to 4,700 mg a hypertension expert and professor of safe as long as you don't have kidney day) from foods had a 30 percent lower epidemiology at the Tulane School of disease and aren't taking a drug that risk of stroke. Public Health and Tropical Medicine. interferes with potassium excretion in With evidence mounting, the World "A higher potassium intake may the kidney," says Whelton. "If you're Health Organization and the American blunt the effect of excess salt on blood taking an ACE inhibitor for high blood Heart Association have advised people pressure." And most Americans get too pressure, for example, you should con- to get potassium from foods, especially much salt. sult your physician." fruits and vegetables. (See "Potassium In 1997, Whelton combined the results But there's no need to talk to your on Tap," p. 10.) of 29 trials that randomly assigned peo doctor about eating more fruits and "Citrus fruits, bananas, cantaloupe, ple to get high or low levels of potassium, vegetables. And getting potassium from prunes, apricots, raisins, and kiwi are all largely from supplements. Recent meta- produce has another advantage: it may high in potassium," notes Whelton, "as analyses have echoed his findings.23 protect your bones. Why? are all the dark green leafy vegetables, "They found a 3 to 5 point reduction "Potassium-rich fruits and vegetables broccoli, beans, peas, squash, and to in systolic blood pressure in those who generate alkali in the body," says Bess Imatoes. And potato is a great source if got a potassium Dawson-Hughes, director of the Bone you eat the skin." supplement," he Metabolism Laboratory at the Jean May. Milk and yogurt notes. "That's not er USDA Human Nutrition Research are also good to be sneezed at." Center on Aging at Tufts University, sources, he adds, In people with In fact, it's not the potassium, but as are nuts, soy hypertension who the citrate, malate, or other compounds foods, salmon, & reached a total of cod, flounder, and that the potassium in fruits and vegeta- 3,500 to 4,700 mg bles is bound to, that makes the body sardines. a day of potassi- produce alkali." Why does alkali matter? The daily target $um, the drop was is 4,700 milli "If you don't have adequate alkall to 7 points. balance the acid load from the grains grams, according "Potassium's to the National and protein in a typical American diet, effect is bigger you lose calcium in the urine and you Academy of Med- in people who The potassium in fruits and vegetables have bone loss," says Dawson-Hughes. icine. But more have higher blood may prevent strokes, and their citrate may "When the body has more acid than than 95 percent of strengthen bones. pressure, bigger in it is easily able to excrete, bone cells get Americans get less older people, and a signal that the body needs to neutral- than that.' bigger in people who are consuming a ize the acid with alkali," she explains. "The average is just over 3,000 mg & lot of salt," Whelton explains. "And bone is a big alkali reservoir, so a day for men and 2,300 mg a day for Potassium doesn't just lower blood the body breaks down some bone to women," says Whelton. "If we could pressure. It may also make blood vessels NUTRITION ACTION HEALTHLETTER. SEPTEMBER 2015 9 Darbi/fotola.com .com Douch

Answer 1

1. Potassium is an important mineral required to perform bodily functions. It helps to regulate fluid balance, controls the activity of muscles, and also help to regulate electrical signals. Moreover potassium plays an important role in lowering the blood pressure and thus protects the body against the risk of stroke.

Role of potassium in blood pressure

• Blood is filtered in the kidneys and help to balance the level of sodium, potassium and calcium.
• The kidneys remove the waste products and water from the body and thus regulates blood pressure of the body.
• Large amount of sodium intake creates an imbalance and causes added burden to the heart leading to increase in blood pressure.
• More potassium in the body leads to more loss of sodium through urine. Thus, potassium lowers the blood pressure by balancing the effect of sodium in blood.
• Moreover, potassium also helps to lower the tension of blood vessels thus leading to the reduction of blood pressure.

2. SuperTracker is a free online diet and physical activity tracking tool and body weight planner.

In order to answer this question, previous week’s SuperTracker report is needed.

Studies show that majority of the population receive less amount of potassium than expert recommended (which is 4,700 g per day). Food like spinach, beet greens, potatoes with skin, fish, bananas etc. are excellent sources of potassium. Increasing their intake can not only reduce the calories but also has numerous other benefits including reduction in blood pressure.

3. Magnesium helps in regulating nerve and muscle function, bone formation, maintain blood sugar levels and also helps in maintaining blood pressure. Studies indicate that 400mg per day intake of Magnesium reduced the risk of type 2 diabetes. But millions of people lag behind the expert recommend (400mg per day) intake of magnesium. Food rich in magnesium include green leafy vegetables, fruits, nuts and seeds, seafood, legumes, vegetables like green beans, broccoli, etc.

4. Dietary choices are key in reducing type 2 diabetes and hypertension. Keeping one’s diet in check is thus crucial in not only keeping these conditions at bay but also to lead a healthy and fruitful life. Dietary choices not only involve limiting sugar and salt but also consuming food that help to reduce blood sugar and hypertension.

Positive reinforcement

• In order to promote and improve overall health, one must achieve and maintain body goals.
• Practice healthy eating patterns with appropriate potion sizes.
• Adopt proper food choices
• Plan day to day meal so as to include all the healthy nutrients in one’s diet.
• Focus on essential and non-essential nutrients that can help to reduce hypertension and diabetes.

Negative reinforcement

• Poor nutrition can not only make a person unhealthy but also can lead to lifelong morbidity.
• Increased intake of junk food increases the risk of obesity and chronic diseases.
• Poor nutrition can cause high blood pressure, high cholesterol, heart diseases, stroke, diabetes, some cancers, etc.