Eat More Potassium-Rich Vegetables!
Eat More Potassium-Rich Vegetables!
Why? They can help lower your blood pressure. Potassium explains, at least in part, why vegetables help lower blood pressure and the risk of stroke. And most Americans don’t get enough potassium.
Our list of top 5 vegetable sources of potassium includes sweet potatoes, lima beans, spinach, Swiss chard, and Portobello mushrooms.
Experts now recommend 4,700 milligrams a day. That’ll take more than a banana (420 milligrams). In fact, of the five vegetables that have at least 10 percent of a day’s potassium, only two (spinach and Swiss chard) are low in calories.
The other three (lima beans, white potatoes) have roughly 100 calories per serving. And those are small potatoes. Expect about 200 calories in a typical white or sweet potato. (We left white potatoes out of our Top 5 list because Americans already eat too many fries and potato chips.)
Solution: double those servings of broccoli, cauliflower, mushrooms, zucchini, and other veggies that have 5 percent of a day’s potassium but only around 20 calories. And eat more vegetables (and fruit), period. After all, potassium can counter the blood-pressure-raising sodium that you consume. Doctor’s orders: Eat your portobellos!
Here are other foods to where to get potassium:
Raisins, Apricot, Spinach, Sweet Potato, Dates, Strawberries, Watermelon, Cantaloupe, Prunes, Beets, Greens, Swiss chard, Soy and Soy Food, Beans, Turkey, Salmon, ect...
My conclusion is: (This is why it's monitored on my online nutrition tracker www.astridschiller.net) too little potassium in the diet can disrupt acid/base balance in the body, contribute to bone loss and kidney stones, and increase high blood pressure risk; a deficiency can cause muscle cramps, weakness, confusion, and/or reduced appetite.
If blood levels of potassium drop too quickly, that can cause heart problems and in some cases, be fatal.
I know it's not always easy to obtain the potassium levels on my online nutrition tracker but at least if you know more about it, it could become a goal for you to set up.
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