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Too much sodium and too little potassium often lead to high blood pressure, which increases your risk of developing cardiovascular diseases. Healthy adults should aim for 4,700 milligrams of potassium a day while keeping their sodium intake lower than 2,300 milligrams. The Paleo diet is low in sodium and restricts processed foods, such as commercially-prepared soups, sauces, grain products, dairy and desserts, which are a significant source of sodium in the American diet. The Mediterranean diet is also rich in potassium-rich, plant-based foods and low in sodium from processed foods.
The DASH diet stands for "Dietary Approach to Stop Hypertension" and is designed to be high in potassium, calcium and magnesium and low in sodium. If you’ve got high blood pressure, chances are you’ve already heard about the DASH (Dietary Approach to Stop Hypertension) Diet – an eating plan that promotes eating less sodium to help lower blood pressure. It emphasizes potassium- and calcium-rich foods (such as fruits and vegetables) and low-fat dairy products, plus it’s low in saturated fat, cholesterol and total fat. The DASH Diet provides meal plans with two sodium targets; one aiming for 2300 mg of sodium and a modified version that swaps out some of the food choices to achieve 1500 mg of sodium daily. The DASH Diet is proven to start lowering blood pressure in only 14 days, and has also been shown to reduce LDL (bad) cholesterol and assist with weight loss.


Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness. The use of information from this site for commercial purposes is strictly prohibited without written permission from CSPI.
Keep your blood pressure in the optimal range by getting enough potassium, mainly from plant-based foods like vegetables, fruits and tubers, and less sodium from processed foods. This diet is based on unrefined foods like fruits, vegetables, tubers, nuts, avocado, coconut oil, eggs and meat. You can adopt this diet by including an abundance of vegetables and fruits at each of your meals, along with a serving of protein from fish, seafood, poultry or legumes and some healthy fats from avocado slices or olive oil.
This diet is based mainly on whole grains, vegetables, fruits, low-fat dairy, lean meat, poultry and fish. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. The diet also includes whole-grain products, fish, poultry and nuts, and limits red meat, added sugars and sugary beverages. Adopt a diet that includes foods rich in potassium and low in sodium, such as the Paleo diet, the Mediterranean diet or the DASH diet, to stay healthy and prevent heart diseases.


If you buy these ingredients fresh and unprocessed, your sodium intake will be kept to a minimum.
It provides plenty of potassium to help you balance your blood pressure and reduce your risk of suffering from cardiovascular diseases. This diet is closer to the standard American diet compared to the Paleo and Mediterranean diets and constitutes a less drastic option for many people looking for a guide to follow to increase their potassium intake and lower their sodium intake. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
Avoid potato chips, fries, commercial guacamole and almond butter containing any other ingredients than almonds. You can make your own homemade french fries with potatoes or sweet potatoes and guacamole using less salt.



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Comments to “Food with high potassium and low sodium”

  1. Elnur_Suretli:
    Flour in many baked goods with protein, fiber, phytosterols, vitamin E, copper.
  2. BIG_BOSS:
    Substitute for almond flour know?Sunflower seed flour can selenium, various B vitamins, phosphorous, magnesium.