Numerous studies have shown that people who consume more potassium have the following benefits:

• Lower risk of heart disease
• Lower risk of stroke
• Lower risk of cancer
• Lower risk of death.

The average U.S. adult consumes 2700 mg/day.

The National Academy of Sciences recommends we consume at least 4700 mg per day.

Below is evidence from several studies about the benefits of consuming more potassium.

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People 50- to 65-years old who consumed a high-protein diet, defined as consuming 20% or more of calories from protein, were 1.73 times more likely to die over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

“None of these associations was significantly affected by controlling for percent calories from total fat or for percent calories from total carbohydrates,” the paper notes.

“However, when the percent calories from animal protein was controlled for, the association between total protein and all-cause or cancer mortality was eliminated or significantly reduced, respectively, suggesting animal proteins are responsible for a significant portion of these relationships.”

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People 50- to 65-years old who consumed a moderate-protein diet, defined as consuming 10-19% or more of calories from protein, were 3.1 times more likely to die from cancer over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

“None of these associations was significantly affected by controlling for percent calories from total fat or for percent calories from total carbohydrates,” the paper notes.

“However, when the percent calories from animal protein was controlled for, the association between total protein and all-cause or cancer mortality was eliminated or significantly reduced, respectively, suggesting animal proteins are responsible for a significant portion of these relationships.”

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People 50- to 65-years old who consumed a high-protein diet, defined as consuming 20% or more of calories from protein, were 4.3 times more likely to die from cancer over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

“None of these associations was significantly affected by controlling for percent calories from total fat or for percent calories from total carbohydrates,” the paper notes.

“However, when the percent calories from animal protein was controlled for, the association between total protein and all-cause or cancer mortality was eliminated or significantly reduced, respectively, suggesting animal proteins are responsible for a significant portion of these relationships.”

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People 66-years and older who consumed a high-protein diet, defined as consuming 20% or more of calories from protein, were 28% less likely to die over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

“[T]his was not affected by percent calories from fat, from carbohydrates, or from animal protein,” the paper notes.

In other words, a high-protein diet INCREASED the risk of dying prematurely in people 50-65 years-old, but REDUCED the risk of dying prematurely in those 66-years-old and older.

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People 66-years and older who consumed a moderate-protein diet, defined as consuming 10-19% or more of calories from protein, were 21% less likely to die over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

“[T]his was not affected by percent calories from fat, from carbohydrates, or from animal protein,” the paper notes.

In other words, a moderate- to high-protein diet INCREASED the risk of dying prematurely in people 50-65 years-old, but REDUCED the risk of dying prematurely in those 66-years-old and older.

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People 66-years and older who consumed a high-protein diet, defined as consuming 20% or more of calories from protein, were 60% less likely to die from cancer over the next 18 years than people who consumed a low-protein diet, defined as consuming less than 10% of calories from protein, according to a study from researchers at the University of Southern California in Los Angeles, California, USA.

In other words, a moderate- to high-protein diet INCREASED the risk of dying prematurely from cancer in people 50-65 years-old, but REDUCED the risk of dying prematurely from cancer in those 66-years-old and older.

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People with a body mass index (BMI) of 40-44.9 is associated with 6.5 years of lost life compared to people of normal weight with a BMI of 18.5-24.9 according to an analysis of 20 studies from the United States, Sweden, and Australia.

A BMI Table for adults can be found here.

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People with a body mass index (BMI) of 45-49.9 is associated with 8.9 years of lost life compared to people of normal weight with a BMI of 18.5-24.9 according to an analysis of 20 studies from the United States, Sweden, and Australia.

A BMI Table for adults can be found here.

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People with a body mass index (BMI) of 50-54.9 is associated with 9.8 years of lost life compared to people of normal weight with a BMI of 18.5-24.9 according to an analysis of 20 studies from the United States, Sweden, and Australia.

A BMI Table for adults can be found here.

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People with a body mass index (BMI) of 55-59.9 is associated with 13.7 years of lost life compared to people of normal weight with a BMI of 18.5-24.9 according to an analysis of 20 studies from the United States, Sweden, and Australia.

A BMI Table for adults can be found here.

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Class III obesity, that is having a body mass index (BMI) of 40 or more, affects 6% of US adults according to an analysis of 20 studies from the United States, Sweden, and Australia.

A BMI Table for adults can be found here.

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Men with a waist circumference of 40 inches or more were 17% greater to die during the 12.8 year follow-up compared to those with a waist circumference of 31 to 37 inches according to a study from Scotland that looked at 20,117 adults, 18- to 86-years-old from a nationally representative sample of the Scottish population that were linked to hospital admissions and death records. Read the entire article | Email this article

Men with a waist-to-hip ratio of one (1) or more were 34% more likely to die over the 12.8 year follow-up compared to those with a waist-to-hip ratio of 0.85 to 0.95 according to a study from Scotland that looked at 20,117 adults, 18- to 86-years-old from a nationally representative sample of the Scottish population that were linked to hospital admissions and death records. Read the entire article | Email this article

Women with a waist circumference of 35 inches or more were 17% greater to die during the 12.8 year follow-up compared to those with a waist circumference of 27 to 31 inches according to a study from Scotland that looked at 20,117 adults, 18- to 86-years-old from a nationally representative sample of the Scottish population that were linked to hospital admissions and death records. Read the entire article | Email this article

Women with a waist-to-hip ratio of 0.85 or more were 34% more likely to die over the 12.8 year follow-up compared to those with a waist-to-hip ratio of 0.85 to 0.95 according to a study from Scotland that looked at 20,117 adults, 18- to 86-years-old from a nationally representative sample of the Scottish population that were linked to hospital admissions and death records. Read the entire article | Email this article

Obese men, 50 and older, who lost 5-15% of body weight reduced their risk of dying by 22% over the next 6-12 years compared to men who lost less than 5% according to a study by researchers from the U.S. Centers for Disease Control and Prevention.

This was after adjusting for after adjusting for age, race, ethnicity and various risk factors. Read the entire article | Email this article

The one-third of lean men (BMI less than 25), 45- to 79-years-old, who were the lean physically active were 54 percent more likely to die during a 9.7 year followup than the one-third of lean men who were the most physically active according to a recent study of 37,633 men men.

To say this the other way, the most active lean men were 35 percent less likely to die that the least active lean men. Read the entire article | Email this article

Obese (BMI 30 or more) physically inactive men, 45- to 79-years-old, were 81 percent more likely to die during a 9.7 year followup than the one-third of lean men (BMI less than 25) who were the most physically active according to a recent study of 37,633 men men.

To say this the other way, the most active lean men were 45 percent less likely to die that the least active lean men. Read the entire article | Email this article

After excluding

• the first 3 years of follow-up


• current and former smokers


• those who had lost weight from age 20 years to age at baseline


• heavy manual workers

overweight-to-obese physically active men, 45- to 79-years-old, were 65 percent more likely to die during a 9.7 year followup than the one-third of lean men (BMI less than 25) who were the most physically active according to a recent study of 37,633 men men. Read the entire article | Email this article

After excluding

• the first 3 years of follow-up


• current and former smokers


• those who had lost weight from age 20 years to age at baseline


• heavy manual workers

lean (BMI less than 25) physically inactive men, 45- to 79-years-old, were 115 percent more likely to die during a 9.7 year followup -- that is, 2.2 times more likely to die -- than the one-third of lean men (BMI less than 25) who were the most physically active according to a recent study of 37,633 men men. Read the entire article | Email this article

After excluding

• the first 3 years of follow-up


• current and former smokers


• those who had lost weight from age 20 years to age at baseline


• heavy manual workers

lean (BMI less than 25) physically inactive men, 45- to 79-years-old, were 104 percent more likely to die during a 9.7 year followup -- that is, 2 times more likely to die -- than the one-third of lean men (BMI less than 25) who were the most physically active according to a recent study of 37,633 men men. Read the entire article | Email this article

A 5 point increase in homocysteine levels increases the risk of all-cause mortality by 49 percent as noted in this speech by Patrick Holford at the 2005 Orthomolecular Conference. Read the entire article | Email this article

People who intentionally lost weight reduced their risk of death over a 9-year period of time by 24 percent compared to people who were not trying to lose weight and reported no weight change according to a 2003 study from the U.S. Centers for Disease Control and Prevention that followed 6391 overweight and obese persons with a body mass index of 25 or more who were at least 35 years of age. Read the entire article | Email this article

People who unintentionally lost weight had a 31 percent increased risk of death over a 9-year period compared to people who were not trying to lose weight and reported no weight change according to a 2003 study from the U.S. Centers for Disease Control and Prevention that followed 6391 overweight and obese persons with a body mass index of 25 or more who were at least 35 years of age. Read the entire article | Email this article

Trying to lose weight, even if you do not lose any weight, reduces the risk of death according to a 2003 study from the U.S. Centers for Disease Control and Prevention that followed 6391 overweight and obese persons with a body mass index of 25 or more who were at least 35 years of age.

People who tried to lose weight but had no weight change were still 20 percent less likely to die over a 9-year period compared to people who were not trying to lose weight and reported no weight change.

I assume that many of these people initially lost weight, but then regained the weight that they had lost. Read the entire article | Email this article

People who were trying to lose weight but gained weight instead were still 6 percent less likely to die over a 9-year period compared to people who were not trying to lose weight and reported no weight change according to a 2003 study from the U.S. Centers for Disease Control and Prevention that followed 6391 overweight and obese persons with a body mass index of 25 or more who were at least 35 years of age.

I assume that many of these people initially lost weight, but then regained more weight than they lost. Read the entire article | Email this article

Here is an excellent, simple graph showing the increased risk of death as weight increases.

This graph is from a 1988 paper by George Bray, MD and others that was published in the Western Journal of Medicine. Read the entire article | Email this article

Among people who were 65 or older, those who were obese, that is had a BMI of 30-35, were twice as likely to have difficulties with activities of daily living, but were no more likely to die during the five years of the study than those with a recommended BMI of 20-25 according to The English Longitudinal Study of Ageing. Read the entire article | Email this article

The lowest risk of death in women is associated with a body mass index (BMI) of 21-23.4 according to a new study from the National Cancer Institute located in Bethesda, Maryland, USA. Read the entire article | Email this article

Men who consumed one or more servings of whole-grain cereal per day -- but not refined grains -- were 20 percent less likely to die from cardiovascular causes during a five-and-one-half year follow-up, and 17 percent less likely to die from all causes according to a study from according to a study from Brigham and Women's Hospital and Harvard Medical School in Boston, Massachusetts, USA. "[ Our data ] highlight the importance of distinguishing whole-grain from refined-grain cereals in the prevention of chronic diseases," the paper concluded. Read the entire article | Email this article

According to the Framingham Heart Study, being overweight, that is having a body mass index (BMI) of 25 to 29.9, decreases life expectancy by 3.1 years in men, and 3.3 years in women notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

According to the Framingham Heart Study, being obese, that is having a body mass index (BMI) of 30 or more, but a non-smoker, decreases life expectancy by 6.7 years in men, and 7.1 years in women notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

According to the Framingham Heart Study, being a smoker and being obese, that is having a body mass index (BMI) of 30 or more, decreases life expectancy by 13.7 years in men, and 13.3 years in women notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

According to the Framingham Study, every pound of extra weight increases the risk of death by one percent for people 30- to 42-years-old notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

According to the Framingham Study, every pound of extra weight increases the risk of death by two percent for people 50- to 62-years-old notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

"[Body mass index] BMI at ages 30 to 49 years predicted mortality after ages 50 to 69 years, even after adjustment for BMI at age 50 to 69 years" notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

"[Body mass index] BMI at ages 30 to 49 years predicted mortality after ages 50 to 69 years, even after adjustment for BMI at age 50 to 69 years" notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

Whole body obesity changes circulation and heart function notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article

Central obesity, also called abdominal obesity, which is excess fat around the chest and abdomen, restricts chest movements and alters breathing notes the report Storing Up Problems: The Medical Case for a Slimmer Nation by the Royal College of Physicians. They note that this could help to explain why poor people are more likely to be obese in developed countries. Read the entire article | Email this article