Too much sodium and too little potassium may be one of the factors that increase risk of high blood pressure, stroke, coronary artery disease and kidney disease, according to a report from the US Institute of Medicine.
Yet many people eat too much sodium and less than the recommended daily amount of potassium.
Fortunately, many foods that are high in potassium are naturally low in sodium. Fruits, vegetables, nuts, yoghurt and milk are all great sources. If you start to have milk with meals and eat more fruits and vegetables you will naturally get more potassium into your diet.
If you really want to pump up your intake it is good to know what foods pack the most punch. Typically a high-potassium food will have up to 300mg of potassium.
Most people know bananas or orange juice are excellent ways to get more potassium but try adding these other high-potassium foods into your meals and snacks every day. Remember to cut back on your sodium intake as well, to get the most benefits for your heart.
• Tomatoes: Try adding diced tomatoes to your next pasta dish.
• Raisins: Although grapes aren't high in potassium, raisins pack in more. Add raisins to your next batch of cookies or in your porridge.
• Milk and yoghurt: These don't just give you your calcium and vitamin D. Try having milk or yoghurt three times a day to get the nutrition you need. Choose skim or low-fat milk and low-fat yoghurts. Make a smoothie with bananas to really optimise potassium.
• Potatoes: Even though they are white, they are packed with potassium. Use potatoes as a side dish or mixed with other vegetables.
• Nuts: Have them as snacks to not only increase your potassium intake but to also keep you feeling full longer. They are great in a trail mix with raisins to double up the potassium. Remember to keep your serving size to no more than a small handful since they can be high in calories. Don't forget to choose unsalted.
- Sarah Ludmer RD, LDN is the senior nutritionist for Del Monte Foods.