Low Sodium Potassium Diet

According to the United States Department of Agriculture, the average American eats approximately 3,400 mg of sodium each day. That is more than 1,000 mg above the recommended tolerable upper intake level for an adult. High intake of processed convenience foods may be jeopardizing the health of many Americans. Following a low sodium diet that emphasizes potassium, like the DASH diet, may help you improve your health.

DASH Diet

The DASH diet stands for dietary approaches to stop hypertension and aims at limiting the number of calories, fat, cholesterol and sodium you eat while emphasizing particular nutrients such as potassium. The DASH diet suggests that you limit your intake of sodium to 1,500 mg per day and increase your potassium to 4,700 mg per day.

Who Is It For?

You may consider going on a low sodium potassium diet, like the DASH diet, if you are suffering from high blood pressure. A high intake of sodium causes water retention. When your body holds onto water, it raises your blood volume, which in turn increases your blood pressure. Lowering your intake of sodium and increasing your intake of potassium may help you control your blood pressure.

Benefits of the DASH Diet

Since the DASH diet emphasizes an all-around healthy pattern of eating, it can absolutely lead to a healthier life. According to the U.S. Department of Agriculture, a DASH diet is associated with lower blood pressure levels, lower cholesterol levels and a reduced risk of developing cardiovascular disease. Whether you are trying to improve your health or just prevent disease, a DASH way of eating may be right for you.

Sodium, Potassium and Blood Pressure

Sodium and potassium are both electrolytes that work to balance one another. If you eat a diet high in sodium but low in potassium, the sodium will cause water retention and a higher blood pressure. However, if you eat a diet that is low in sodium and adequate in potassium, the potassium may mute any adverse effects that sodium may cause for your cardiovascular system. Even just taking or eating extra potassium can help to lower your blood pressure, according to the Harvard Medical School Family Healthy Guide. Foods containing calcium citrate can help to improve your blood pressure levels. Types of these foods include fish, apricots, leafy green vegetables, potatoes, yogurt, tomatoes and poultry.