While it’s well-known that too much sodium can raise blood pressure, the benefits of potassium are often overlooked.
Increasing potassium intake relative to sodium may be a more effective way to lower blood pressure than just cutting back on sodium. Potassium-rich foods help maintain healthy blood vessels and reduce sodium’s negative effects.
Melissa Stadt, a researcher who studied potassium-to-sodium intake and recently published a study, told The Epoch Times that early humans ate plenty of fruits and vegetables, so the body’s regulatory systems function best on a high-potassium, low-sodium diet.
“Many Americans find it hard to lower their sodium intake because it’s so common in the foods we eat,” said Lennon.
That’s why Lennon and her team aimed to boost potassium enough to blunt sodium’s negative effects, even if the ideal ratio wasn’t fully met. In their study, researchers provided 4,700 milligrams of potassium daily for 10 days to participants on a high-sodium diet and found that it preserved blood vessel function similarly to that of a lower-sodium diet.
That said, for most people, it’s still best to limit excessive salt intake where possible.
A Practical Day of Potassium-Rich Eating
Getting enough potassium doesn’t have to be complicated. Potassium is found in a wide variety of whole foods, and with some simple choices throughout the day, it’s possible to meet the recommended intake naturally, while also keeping sodium in check.
Potassium-based salt substitutes can also help by cutting sodium and adding more potassium.
Here’s what a high-potassium day might look like, drawing from suggestions by Bescos and Vanessa King, a registered dietitian:
Breakfast
- Smoothie made with a banana, a handful of spinach, and a cup of orange juice
- Yogurt parfait with apricots and banana
- Whole grain toast topped with avocado slices and a sprinkle of chia seeds
- Serving of plain yogurt for extra potassium and protein (optional)
Mid-morning snack
Bowl of cantaloupe
Mix of potassium-rich fruits like bananas, strawberries, and kiwi
Lunch
- Cooked chicken served with cherry tomatoes, cucumber, and bell peppers, dressed in olive oil, lemon juice, and herbs
- Small serving of steamed sweet potatoes
- Side of carrot sticks with hummus for dipping
Afternoon snack
Handful of almonds
Small serving of raisins
Dinner
- Seared tuna or grilled salmon with lemon and herbs (hold the salt)
- Rice with roasted squash and Brussels sprouts
- Cucumber salad
- Baked potato with the skin on (as an alternative to rice)
Dessert (optional)
Fresh melon
Small bowl of mixed berries
Potassium is abundant in many foods—not just bananas, as many people might think. Leafy greens, potatoes, dairy, legumes, nuts, and fruits such as apricots, oranges, and cantaloupe are all excellent sources. Most of these foods are naturally low in sodium, which helps support a healthier sodium-to-potassium ratio, Lennon said.
“Reducing sodium from processed and restaurant foods is just as important,” she added.
Please read more at the below link
https://www.theepochtimes.com/health/potassium-the-antidote-to-too-much-sodium-5854341