염화칼륨: 건강을 위한 간단한 소금 대용품

염화칼륨은 맛은 그대로 유지하면서 혈압을 낮추는 간단하고 효과적인 방법입니다.

### 염화칼륨 해킹: 혈압을 낮추는 간단한 해결책
* 많은 다이어트 팁이 효과가 없거나 생활 습관을 크게 바꿔야 하기 때문에 실패하지만, **염화칼륨은 간단하고 효과적인 대안**을 제시합니다.
* 🔬 7,000명 이상의 연구자가 참여한 글로벌 연구에 따르면 **나트륨 과잉 섭취는 전 세계적으로 질병과 사망의 3대 식이 위험 요인 중 하나**입니다.
* 💔 나트륨을 많이 섭취하면 신장이 수분을 보유하게 되어 **혈압이 상승**하고 **심장의 스트레스가 증가**하여 **심혈관 질환의 위험이 높아집니다.**
* 📉 21,000명을 대상으로 한 최근 실험에 따르면 일반 소금을 **염화나트륨 75%와 염화칼륨 25%의 혼합물**로 대체한 결과 **뇌졸중이 14% 감소**하고 **사망 위험이 12% 낮아진 것**으로 나타났습니다.
* 💰 염화칼륨은 널리 구할 수 있고 다양한 제형으로 출시되어 있어 **맛은 그대로 유지하면서 나트륨 섭취를 줄이고자 하는 분들**에게 적합한 옵션입니다.
* 🍏 자연적으로 칼륨 함량이 높은 과일과 채소가 풍부한 식단은 **염화칼륨의 효능을 보완**하여 전반적인 건강을 증진합니다.
* ⚖ 대부분의 식이성 나트륨은 가공식품에 함유되어 있으므로 **단순히 식탁용 소금을 줄이는 것만으로는 혈압을 효과적으로 낮추는 데 충분하지 않을 수 있습니다.**
* 실제 실험으로 함께 사는 사람과 소금을 바꿔 먹으며 **염화칼륨의 건강상의 이점**을 누리면서 차이를 느끼는지 관찰해 보세요.

the problem with most diet tips is, either they're hype and don't really work, or they are effective but they require a lot of change and time. but there is one tweak that comes close to being the perfect hack. this one change delivers a health improvement almost overnight, it doesn't require any extra work, no sacrifice, you don't have to give up any of the foods you love and it's completely science-based. i'm talking about potassium chloride, and in this video we're going to look at exactly what it does, the science behind it, the benefits and where to get it. 30 years ago, a team of scientists was looking for a way to measure the main causes of disease and death throughout the world. that effort has now grown to an international collaboration involving more than 7,000 researchers in over 150 countries. it's called the global burden of disease. their latest report looked at dietary risk factors and found that an excess of sodium

(salt, basically) was among the top three causes of death and disease globally. The other two were low intake of whole grains and fruit. So, what is it about sodium, or salt, that makes it so problematic? The more sodium in our bodies, the more our kidneys retain water, and that increases the volume inside our blood vessels, which raises blood pressure, pressure on the artery walls, which means more stress on the heart to pump blood. Over time, this can raise the risk of cardiovascular disease, like heart attacks and strokes. And in fact, studies indicate that people who moderate their sodium intake go on to have a lower risk of cardiovascular disease. High sodium intake may also raise the risk of kidney disease, osteoporosis, and stomach cancer. Okay, so that's easy, right? Just tell people to go easy on the salt! Easier said than done, because eating salty food builds a habit over time.

and increases our preference for it. This is known as desensitization: repeated exposure to a stimulus leading to larger and larger stimuli being necessary to achieve the same sensation. Our society has essentially become a mega experiment in salt desensitization. Now, fortunately, this goes both ways; reducing salt intensifies the taste of salt, and we start preferring less salty foods. I've experienced this firsthand, but it does take some persistence. At first, it takes a while, and most people are just not into changing the taste of their food, so it's a big ask after 40 or 50 years of eating a certain way. In a perfect world, we would just find something that makes food salty but doesn't raise blood pressure. Come on, scientists! Turns out we have something even better: potassium chloride. It tastes salty, and not only does it not raise blood pressure,

it actually helps lower it. Potassium helps the body excrete sodium, and it can also relax the blood vessel walls directly. Alright, this seems a little too good to be true. Does this really work? A large randomized trial was just published last year, looking at 21,000 people over five years. What they did was very ingenious: they replaced people's salt to be lower in sodium and higher in potassium. They called it the Salt Substitute and Stroke Study, or SSaSS, because scientists always have to try to be cute. People eating the salt lower in sodium had 14% less strokes and less cardiovascular events in general, and even 12% lower risk of dying, period. If those numbers don't seem huge to you, consider this: only 25% of the sodium was replaced. The salt in the intervention group, the ones that got their salt swapped, was 75% sodium chloride, normal salt.

and 25% potassium chloride. And the control group just kept eating the run-of-the-mill salt with 100% sodium chloride. And they estimated the changes in intake of sodium, and it was lower; there was a significant reduction, but not huge, so this was a very partial change, and it was only a five-year window in people's lives after decades of eating more sodium. If the salt was 50% sodium or 0% sodium, and if this was a very long-term change, maybe lifelong, potentially we could see an even stronger effect. The other thing to bear in mind is, in this type of trial, you usually look at an older population with risk factors; in this case, they were over 60 and had either high blood pressure or a history of stroke, because if you start with healthy 25-year-olds and you follow them for five years, you're basically going to have zero death and zero strokes, so you're

not going to be able to see a relative benefit of anything, so it's good to bear in mind that context and the population they're looking at. All of that said, I was pretty impressed with the results because they don't change anything else about the diet, they didn't make them exercise more or smoke less, they just swapped the type of salt, and it's still salty, and yet they reduced their overall risk of death. That's pretty impressive in my book. And other results support this, for example, looking at regular intake patterns across the US, people eating the most sodium tend to have higher risk of dying, whereas higher potassium intake is associated with lower mortality. So when I saw these results, I got some potassium salt for my mother, because she has high blood pressure. Every video now seems to be about my mom. I'm such a mama's boy. She actually reduced her intake of

salt drastically because she ate very salty foods her whole life, but some foods are really hard chloride at health stores, and I also found a few on Amazon. Here's one, they have different prices. The cheapest one I saw comes down to three bucks per unit, per package. If there's another one you like or a cheaper one you know, please share in the comments. I also found different concentrations for sale. This one is 50-50 sodium and potassium, and they charge 15 bucks for two packs, which is expensive. But somebody in the comments says it's two bucks a pack at Walmart, so there you go, shop around. And this one sounds like it's 25% sodium, 75% potassium, so no lack of options. I also found this salt substitute, which sounds like it's made with nutritional yeast extract and some vegetables and herbs, and it doesn't contain any sodium or potassium, so that's another option out there.

now, it's good to know that fruits and vegetables are naturally high in potassium and low in sodium. So, a diet rich in those and easy on processed foods is very effective at lowering blood pressure. And it gives you a bunch of additional benefits, but in this video, we're focusing on the hack, getting benefits with no change, no effort, and that's the potassium salt. In terms of flavor, I don't notice a difference, to be honest. It just tastes salty to me, but I'm not that finicky with food, so take it with a grain of salt. If you do notice a difference, and you don't like it, you could try one of the mixes we looked at, the 50-50 or the 75-25, or you can buy the pure potassium chloride and mix with regular salt in any proportion you like. That's another advantage of this hack; it's completely fine-tunable to your needs. So, if your blood pressure is really high, you

might want to go with pure potassium chloride and really slam it down. If your blood pressure is golden, you have a lot more wiggle room. Nothing like flexibility. Now, is it possible to go too far and get too little salt? Having low sodium levels in our body is called hyponatremia. It's not common in western countries because there's so much added salt to foods, and also a lot of foods contain sodium naturally. But it can sometimes happen, for example, in the elderly with specific health conditions. Also, some athletes who sweat for hours a day can lose a lot of sodium through their sweat. That's why you see them drink those electrolyte drinks like Gatorade. Now, there's some controversy online over whether getting too little salt in our diet can be sub-optimal. You may have heard about this. We're actually working on a detailed video on that topic, but that's going to require going over

a few dozen studies to really explain it well, but bottom line, let's make this very clear, for the vast majority of westerners, the risk is too much salt, not too little, so our priority as a society is to find ways to reduce it. another important thing to mention is that most of the salt in our diet, about 77%, comes from processed foods and from eating out, so if you're trying to lower your blood pressure and you cut back a little on the added salt at the table but your diet contains a fair amount of processed foods, like crackers, frozen pizza, canned stuff, breads, chips, salty snacks, you may not see a big difference just by moderating the added salt at the table, so that's good to bear in mind. there are some ways to get around this, like breads with reduced salt or no salt added for sale and unsalted nuts for snacks, for example. so that's the closest i've seen to a

real diet hack, a change many people might not even notice, and yet real health benefits, no hype. Here, why not try an experiment? Swap the salt for somebody you live with and see if they notice and definitely share the results with us. I'll catch you on the next one, stay healthy.

The Best Salt According to Science (NOT what you think!)

Nutrition Made Simple!

염화칼륨은 음식을 맛있게 즐기면서 나트륨 섭취를 줄일 수 있는 간단하고 효과적인 솔루션입니다.

전 세계 질병 부담 보고서에 따르면 나트륨 과잉 섭취는 혈압과 심혈관 위험을 증가시켜 사망과 질병의 주요 원인으로 지목되고 있습니다.

염화칼륨은 혈압을 올리지 않으면서 짠맛을 내기 때문에 건강을 개선하고자 하는 사람들에게 완벽한 대안이 될 수 있습니다.

칼륨이 혈압과 뇌졸중 위험에 미치는 영향

칼륨은 나트륨을 배설하고 혈관 벽을 이완시켜 혈압을 낮추는 데 도움이 됩니다.

21,000명을 대상으로 한 대규모 실험에 따르면 소금에서 나트륨을 칼륨으로 대체하면 뇌졸중이 14% 감소하고 사망 위험이 12% 낮아지는 것으로 나타났습니다.

이 연구는 나트륨 섭취량의 부분적인 변화와 위험 요인이 있는 고령 인구에 초점을 맞춘 것으로, 장기적으로 더 큰 변화를 가져올 경우 더 강력한 효과를 볼 수 있음을 시사합니다.

소금 대체가 건강에 미치는 영향

일반 소금을 칼륨 소금으로 바꾸면 다른 식단을 바꾸지 않고도 전반적인 사망 위험을 줄이는 데 인상적인 결과가 나타났습니다.

나트륨 섭취량이 많을수록 사망 위험이 높아지는 반면, 칼륨 섭취량이 많을수록 사망률이 낮아지는 것으로 알려져 있습니다.

다양한 농도와 가격대의 칼륨 소금과 영양 효모 추출물과 야채로 만든 무나트륨 소금 대용품을 구입할 수 있습니다.

칼륨이 풍부하고 나트륨이 적은 과일과 채소가 풍부한 식단은 혈압을 낮추는 데 효과적입니다.

칼륨 소금은 일반 소금의 무향 대체재로 사용할 수 있으며, 다양한 비율로 혼합하여 유연하게 사용할 수 있습니다.

저나트륨혈증(저나트륨혈증)은 흔하지는 않지만 특정 인구 집단에서 발생할 수 있어 저염 섭취의 영향에 대한 논란이 있습니다.

소금이 서구식 식단에 미치는 영향

서양인의 대다수는 주로 가공식품과 외식을 통해 소금을 너무 많이 섭취합니다.

가공식품을 많이 섭취하는 식단에서는 식탁에서 소금을 줄인다고 해서 혈압이 크게 낮아지지 않을 수 있습니다.

저염 빵이나 무염 견과류와 같은 대체 식품이 도움이 될 수 있으며, 함께 사는 사람과 소금을 바꿔 먹는 것도 재미있는 실험이 될 수 있습니다.