More than 100 million Americans face added risk of developing heart disease because of high cholesterol levels, according to the American Heart Association. Also, most U.S. adults do not include enough potassium in their diets. Adding more could lower your blood pressure and reduce your risk of heart attacks and strokes, but too much potassium could prove harmful to older persons and others with kidney disorders. Be sure to consult your doctor when undertaking changes in your diet.
Potassium Guidelines
High blood pressure, a risk factor in heart disease, affects more than half of U.S. adults, according to the 2010 Dietary Guidelines Advisory Committee. Reducing your salt intake, losing weight and exercising can help reduce your blood pressure. Including more potassium-rich foods, including sweet potatoes, bananas and oranges, can also help. The American Dietetic Association recommends that you include 4,700 mg of potassium in your daily diet. However, if you suffer from kidney problems, avoid potassium supplements and salt substitutes. Be sure to ask your doctor about the proper amount of potassium in your diet.
Dietary Cholesterol and Fat Guidelines
Keep your total cholesterol levels at 200 mg/dl -- milligrams per deciliter of blood -- or lower for optimal heart health. A daily diet to lower high cholesterol should include no more than 200 mg to 300 mg of dietary cholesterol, no more than 16 g to 22 g of saturated fat, no more than 2 g trans fat and no more than 44 g to 78 g of all types of fat, including healthy oils found in fish, olive oil, nuts and seeds. Observe the lower numbers for cholesterol and fat consumption if additional risk factors for heart disease apply to you. If you smoke, drink to excess, suffer from diabetes or high blood pressure, are older than 50, overweight or have a family or personal history of heart disease, you face higher risk.
Heart-Friendly Foods
Many potassium-rich foods contain little or no cholesterol or fat so will fit well into a diet to control both high blood pressure and high cholesterol. Fruits, vegetables and legumes contain potassium but no cholesterol. Most also supply little or no saturated fat, although coconut and tropical oils do. Nonfat dairy products contain potassium but little cholesterol and no saturated fat. Foods that can both help you add potassium to your diet while keeping your cholesterol and saturated fat content low include baked potatoes with skins, dried apricots, halibut, spinach, white beans and soy milk.
Track Potassium and Cholesterol
Whether you're worried that your diet includes too little or too much potassium, you can modify your eating plan accordingly when you know how much potassium your favorite foods contain. Some examples of potassium content include: non-fat plain yogurt, 579 mg per 1 c; white beans, 595 mg per ½ c; banana, 422 mg for 1 medium; baked sweet potato with skin, 542 mg; and orange juice, 496 mg in 1 c. Protein sources low in cholesterol and saturated fat include nonfat milk, 4 mg of cholesterol and 0 g of saturated fat per 1 c; pinto beans, no cholesterol or saturated fat; water-packed tuna, 30 mg of cholesterol and no saturated fat and halilbut, 41 mg of cholesterol and no saturated fat.
References
- American Dietetic Association, Eat Right; Potassium Power; Joan Salge Blake, MS RD LDN; August 2010
- American Heart Association; Cholesterol Statistics; 2011
- American Heart Association: Potassium and High Blood Pressure; January 2011
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines; February 2011
- University of California San Francisco; Cholesterol Content of Foods; February 2011
Member Comments