Sodium and potassium are both electrolyte minerals that are used by the body for muscle contractions and water balance. High levels of sodium in the diet can increase your blood pressure and your risk for heart attack and stroke, according to the Centers for Disease Control. Potassium can help reduce your sodium levels. Find out which foods are high in both so you can watch your intake of one and increase your intake of the other. The recommend daily intake of sodium is 2,300mg, and the potassium recommendation is 4,700mg.
Salt
Salt is a condiment that is high in sodium and low in potassium. A 1/2 tsp. of salt has 1,200mg of sodium.
Frozen Pizza
A plain 4-oz. slice of cheese pizza ranges from 450 to 1,200mg of sodium. If you were to eat three slices of pizza with the higher amount, you would be over your entire daily intake in one meal. Pizza is also high in fat and calories, and low in fiber.
Tomato Soup
Tomato soup is a high-sodium food that has more than 700mg per 8 oz. Eat tomato soup with specially formulated low-sodium varieties. Tomato products also contain an antioxidant known as lycopene.
Processed Meats
Ham, hot dogs, sausage, bacon and Canadian bacon are all processed meats that are high in sodium. Canadian bacon is one of the highest with just under 1,200mg per 3 oz. serving.
Soy Sauce
Soy sauce is a popular condiment used with rice and sushi in Japanese steak houses. It is low in fat, but high in sodium content. One tablespoon for example, has about 1,000mg of sodium according to the Mayo Clinic. You can also get soy sauce in reduced sodium form.
Apricots
Apricots are fruits that have a high water and fiber content. The dried varieties are also high in potassium. A 100g serving of dried apricots has more than 1,350mg.
Bananas
Bananas are high in complex carbs and potassium, and they also contain soluble fiber, which is healthy for the heart. A medium-sized banana has over 450mg of potassium.
Avocados
Avocados are fruits that are high in fiber and high in potassium, and they have a moderate amount of protein. A 3 oz. serving of avocado contains about 540mg of potassium. These also contain healthy monounsaturated fat.
Potatoes
Potatoes have a high amount of fiber, carbs, vitamin C and potassium. A baked potato with the skin on has about 600mg of potassium. If you were to add salt to your potato, you will increase the sodium content.
Raisins
Raisins are dried grapes that are high in potassium, fiber, carbs and natural sweetness. A 100g serving of raisins has about 1,020mg of potassium.
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