What you’re not eating….CAN hurt you!

November 25, 2013 by  
Filed under Nutrition Tips

Salt (sodium) is not the only thing affecting your blood pressure. True, too much sodium contributes to these staggering figures:

-1 in 5 adults has high blood pressure in Canada

-Only 1/3 of Canadians who have high blood pressure have their blood pressure under control

-3 out of every 4 Canadians suffering from a stroke or heart attack have high blood pressure

And alas, it seems like a never ending battle to get salt intakes down to acceptable levels.  Not all hope is lost however…instead of focusing on what you’re getting too much of (sodium), what about examining what you might NOT be getting enough of – Potassium.

Potassium matters because it seems to counter the damage caused by sodium, especially at high sodium intake levels.  So just take a potassium supplement and get on with it you say?  Not so. Potassium found in whole fruits and veggies is bound to citrate (not chloride as it is in most supplements) which seems to be the key for potassium’s’ benefits on blood pressure (not to mention the citrate can also prevent kidney stones).

The average person needs 4700mg of potassium daily: here are a few foods that are particularly high in potassium:

  • Swiss chard
  • Kale
  • Tomatoes
  • Oranges
  • Cantaloupe
  • Potatoes
  • Bananas
  • Yams
  • squash
  • Lima beans

We are all tired of hearing that we need to eat more fruits and veggies but what you don’t eat CAN hurt you.  Just in case you’re not yet convinced of the benefits, fruits and veggies are also the key to weight loss as every Spectrum Nutrition client knows ;)