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How Can I Correct the Sodium & Potassium Balance in My Body?

by
author image Sandi Busch
Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.
How Can I Correct the Sodium & Potassium Balance in My Body?
Fresh fruits and vegetables lower sodium and boost potassium. Photo Credit View Stock/View Stock/Getty Images

Just a few changes in your diet can make a big difference in the balance of sodium and potassium in your body, according to the Harvard School of Public Health. Since both minerals regulate vital functions, such as your heartbeat, be sure to consult your physician if you have any health concerns related to your sodium and potassium intake. Otherwise, take the first step toward correcting your intake by tracking the amount you eat each day.

Determine Your Intake

Before you make any changes in your diet, determine how much sodium and potassium you consume in a day. Write down all the food you eat for several days. Then use the nutrition facts label or the U.S. Department of Agriculture's database to determine the amount of sodium and potassium in each item. If the portion you eat is different from the serving size on the nutrition facts label, adjust the amount of nutrients accordingly. Compare the amount you consume to the recommended daily intakes -- 1,500 milligrams of sodium and 4,700 milligrams of potassium -- to see whether you need to increase or decrease your intake.

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Adjust Your Potassium

You don't have to worry about consuming too much potassium through foods, but it can accumulate to dangerous levels if you take high doses of supplements, according to the Linus Pauling Institute. Most supplements contain no more than 99 milligrams per serving because higher doses should be monitored by your physician. Add potassium-rich foods to your diet to boost your intake or reduce your intake with low-potassium foods, which have less 250 milligrams of potassium per serving. High sources of potassium include nuts, bananas, oranges, broccoli, greens, potatoes and tomatoes. Apples, blueberries, cabbage, cauliflower, zucchini, green peas and sweet peppers are examples of healthy, low-potassium replacements.

Watch the Sodium

About 90 percent of the sodium in a typical diet is already in the food at the time of purchase, whether it comes from a grocery store or restaurant, according to a report from the Centers for Disease Control and Prevention. If you need to cut back on sodium, choose low-sodium brands in the grocery store, limit eating restaurant food, and boost the amount of fresh foods in your diet, such as fruits, vegetables, poultry, fish and lean meat. These foods are naturally low in sodium, and if you cook them at home, you avoid the sodium added during processing and you can control the amount used during cooking.

Impact on Your Health

Most Americans consume more sodium than the tolerable upper intake of 2,300 milligrams, yet they only get about half of their recommended daily potassium, according to reports from the “American Journal of Clinical Nutrition” and the Food Surveys Research Group. Consuming too much sodium raises your blood pressure. Potassium offsets the impact of high sodium by lowering your blood pressure. You also need the right amount of both minerals to keep your nerves and muscles working, including your heartbeat. An imbalance of potassium and sodium may increase your risk of cardiovascular disease and stroke, according to the Centers for Disease Control and Prevention.

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