Increase Potassium to Sodium Ratio - The Proactive Health Management Plan
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Increase Potassium to Sodium Ratio

“Elevated blood pressure remains a widespread major impediment to health. Obesity and specific dietary factors such as high salt and alcohol intake and low potassium intake adversely affect blood pressure. It is a reasonable hypothesis that additional dietary constituents, particularly macronutrients, may also influence blood pressure1.”Lowering sodium is not always the real issue. When your sodium intake is higher than your potassium, imbalances occur which can affect your blood pressure. Therefore an increase of the deficient micronutrient will positively affect your lipid profile. More important than overall sodium intake is the sodium-to-potassium ratio; thus, eating a high-potassium diet is a better strategy than eating a low-sodium diet2

Adults should aim for 4,700 mg of potassium a day. Too much potassium from supplements can be dangerous; try to get your intake from food! Remember Let Your Food be Your Medicine, and Your Medicine be your food!! What you eat from raw, natural or unprocessed sources will be much more easily assimilated into your system, available for healing.

Food, Standard Amount Potassium (mg) Calories
Sweet Potato, baked, 1 potato (146 g) 694 131
Tomato paste, ¼ cup 664 54
Beet greens, cooked, ½ cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, ½ cup 595 153
Yogurt, plain, non-fat, 8-oz container 579 127
Tomato puree, ½ cup 549 48
Clams, canned, 3 oz 534 126
Yogurt, plain, low-fat, 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked, 3 oz 490 119
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, ½ cup 484 104
Winter squash, cooked, ½ cup 448 40
Rockfish, Pacific, cooked, 3 oz    
Cod, Pacific, cooked, 3 oz 442 103
Bananas, 1 medium 439 89
Spinach, cooked, ½ cup 422 105
Tomato juice, ¾ cup 419 21
Tomato sauce, ½ cup 417 31
Peaches, dried, uncooked, ¼ cup 417 31
Prunes, stewed, ½ cup 398 96
Milk, non-fat, 1 cup 398 133
Pork chop, center loin, cooked, 3 oz 382 83
Apricots, dried, uncooked, ¼ cup 382 197
Rainbow trout, farmed, cooked, 3 oz 378 78
Pork loin, center rib (roasts), lean, roasted, 3 oz 378 78
Buttermilk, cultured, low-fat, 1 cup 371 190
Cantaloupe, ¼ medium 370 98
1%-2% milk, 1 cup 368 47
Honeydew melon, 1/8 medium 366 102-122
Lentils, cooked, ½ cup 365 58
Plantains, cooked, ½ cup slices 365 115
Kidney beans, cooked, ½ cup 358 90
Orange juice, ¾ cup 358 112

 
Try using these foods for two weeks. Experiment! Monitor your blood pressure before and after and take notes! We believe knowing these choices are empowering your health WILL also be delicious and fun!

2. http://chriskresser.com/6-ways-to-lower-blood-pressure-by-changing-your-diet/

3. http://health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm

Tags: Lower Blood Pressure, foods that lower blood pressure

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