You may have heard that "too much salt can cause high blood pressure," but Dr. Eric Berg points out that most people don't have too much salt, but rather insufficient potassium intake . Hong Kong people's diets are heavily seasoned and they consume few vegetables, so the real problem may not be excessive sodium, but a severe potassium deficiency .
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⚠️ 7 warning signs of excessive sodium intake
1. Edema : swelling of the eyes, hands, feet, and legs.
2. Thirst : The body wants to dilute excess sodium.
3. High blood pressure : Increased blood volume → Increased pressure
4. Headache : Caused by elevated blood pressure in the brain
5. restlessness
6. nausea
7. fatigue
Is sodium deficiency actually more dangerous ?
· Weakness and fatigue : especially during exercise or climbing stairs
· Low blood pressure : insufficient blood volume
· Increased stress hormones : Adrenaline surge → blood vessels stiffen → blood pressure rises instead.
· Increased insulin levels → insulin resistance → hypertension
✅ A low-sodium diet may actually raise blood pressure !
🍌The golden ratio of potassium to sodium
| minerals | Recommended daily intake |
| sodium | Approximately 2,300 mg |
| Potassium | Approximately 4,700 mg |
· Potassium needs to be more than twice as much as sodium .
· Potassium can neutralize the effects of sodium , reducing the risk of edema and high blood pressure.
· Potassium deficiency → amplifies the sodium effect → makes "salt sensitivity" symptoms more likely to occur.
🥗Reasons for difficulty in potassium intake
· Insufficient vegetable intake : You need at least 7 cups of salad per day.
· Not enough bananas : One banana only contains 300 mg of potassium, you need to eat 15 to get enough → too high in sugar.
· High-carbohydrate diets : Glycogen storage locks in potassium → potassium cannot be used .
· High insulin levels : High sugar intake → Increased insulin levels → Sodium retention and potassium loss
🧪The relationship between sugar and sodium retention
· Insulin helps the body retain sodium.
· High blood sugar → high insulin levels → sodium retention → edema and elevated blood pressure
· Glycogen storage requires potassium → potassium is locked up → potassium deficiency → sodium effect intensifies
✅ Solution: Control blood sugar + supplement potassium
1. Reduce carbohydrate intake : especially refined sugar and starch.
2. Increase potassium intake :
o Eat more vegetables (salad, spinach, avocado )
o Supplement with high potassium electrolyte powder
3. Choose high-quality salt :
o Sea salt : contains various minerals
o Baja Gold Salt : Contains only 70% sodium chloride, the remainder being potassium, magnesium, and trace elements.
o It tastes better and is more suitable for people with high blood pressure.
🧾 Conclusion: It's not that there's too much salt, but too little potassium.
Hong Kong people's diets are often heavily seasoned, with low vegetable intake and excessive carbohydrate consumption. The real cause of high blood pressure and edema may actually be potassium deficiency and insulin resistance . Starting today, a salad, a glass of electrolyte water, and a spoonful of sea salt will help set a healthy baseline for your blood pressure !
Stop being afraid of salt! Knowing how to supplement potassium, control blood sugar, and choose good salt are the keys to true health! 💪🧂🥗
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YouTube source: https://www.youtube.com/watch?v=IiveWWWOEig
YouTube Column: Dr. Berger in Chinese Health knowledge
