Balance Diet Sodium Potassium

2023 Author: Leslie Forster | [email protected]. Last modified: 2023-08-03 11:22

According to data from the Center for Disease Control and Prevention, about a third of Americans have high blood pressure, and many of them don't even do anything to control it. When someone is diagnosed with a problem of high blood pressure, either in the prehypertensive phase or more advanced as a chronic disease, among the first lifestyle changes that doctors recommend is reducing sodium intake. Salt, along with obesity, excessive alcohol consumption and sedentary life, is one of the main factors that raise blood pressure, although studies continue and there is no shortage of controversy on this topic.

Limiting sodium intake is not an easy task: that mineral is present, in abundance, in almost all processed foods, in restaurant meals … and in many of our favorite dishes. Luckily, in this story too there is not only a villain, but also a leading man: potassium, which counteracts the harmful effects of salt.

Phosphor for the brain

In addition to recommending a consumption of 2,300 mg or less of sodium per day (1,500 mg for people in risk groups), experts recommend about 4,700 mg of potassium daily in our diet. Among other benefits for our body, potassium contributes to lower blood pressure by increasing sodium excretion and its effects on blood vessels, so it is important to maintain a balance in our diet between sodium and potassium.

Although almost all foods contain potassium, and therefore it is not necessary to resort to supplements, only a balanced diet will guarantee that we receive the necessary amount. Consider this list of some foods rich in potassium, and consume them as an antidote to sodium … and as your salvation from unsavory meals.

Foods rich in potassium

• Fruits and vegetables: Banana, apple, apricot, melon, watermelon, orange and other citrus. Cabbage, spinach, and others with deep green leaves. Potato and sweet potato.

• Meats and fish: Red and white meats, cod, sardines, trout, tuna.

• Dairy products (except cheeses). Yogurt, milk and cottage cheese.

• Whole grains and nuts.