Salt is 40 percent sodium. Potassium and sodium both have an effect on your blood pressure levels. While the intake of salt raises your blood pressure, potassium works at lowering your blood pressure. The American Heart Association indicates that, as of 2010, there were 74.5 million United States adults diagnosed with high blood pressure. If high blood pressure is not treated, it can have severe and even fatal health consequences. Potassium and sodium also work together to ensure optimal body growth and maintenance.
Salt Levels
Salt and other processed foods contain sodium, which can lead to high blood pressure. The average American consumes more sodium than necessary on a daily basis. On average, Americans consume anywhere between 2,900 to 4,300 mg of sodium per day. The American Heart Association suggests that you should eat less than 2,300 mg of salt per day.
Sources of Sodium and Salt
Salt contains 40 percent sodium. Any ingredients with the words "Salt" or "Na" will contain sodium. Other sources of sodium include MSG, baking soda and baking powder.
Foods you should avoid or minimize in your diet to achieve healthy sodium levels are: salty snacks; frozen or prepared fish; cold cut meats, sausages and hot dogs; canned foods and juices with salt; commercial foods; meat pies; hash; frozen dinners; cheese and buttermilk; seasoning salts, meat tenderizers and MSG; and dressings and sauces, including ketchup and mayonnaise.
Potassium Levels
Potassium plays many roles in your diet and can help to lower your blood pressure, prevent bone loss and reduce your risk of developing kidney stones. The American Heart Association states that potassium is an important element that helps the body grow and keeps the nerves and muscles functioning properly.
While, on average, Americans do not get enough potassium, it is possible for you to have an excess of potassium in your body. This condition is known as hyperkalemia. Hyperkalemia occurs when there is too much potassium in your body and your kidneys are unable to eliminate it. Symptoms of hyperkalemia include tingling in your hands or feet, weak muscles or temporary paralysis. The most severe complication is an abnormal heart rhythm, which can cause cardiac arrest.
Sources of Potassium
Although fruits and vegetables are considered to be good sources of potassium, they can also be high in calories. If you are concerned about weight control, you will need to check the caloric levels of potassium-rich foods before incorporating them into your diet.
Some foods with high levels of potassium are: bananas; melons, including cantaloupe and honeydew; grapefruit; oranges; tomato and prune juices; prunes; molasses; and potatoes.
If you are unable to raise your potassium levels by consuming enough of these foods, your doctor may prescribe additional potassium in a supplement form.
Potassium and Sodium
Potassium and sodium are both present in the makeup of our cell structure. Potassium has higher concentrations inside the cells, while sodium is found in higher concentrations outside of the cells. Having the right balance of potassium and sodium enables the body to perform proper nerve impulse transmission, muscle contractions and heart function.
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