People with cardiovascular risks or inadequate diets may face health problems when their electrolyte levels fall. If you have heart arrhythmias, high blood pressure or suspect a dietary deficiency in calcium, magnesium or potassium, use your diet to improve your health outlook. These minerals, along with sodium, play roles as electrolytes that contribute to heart function and malfunction. Getting the right amount of each mineral will create the ratio your body needs for normal heartbeat and blood pressure regulation.
Calcium
Adults should get 1,000 to 1,300 milligrams of calcium per day to replace minerals typically lost through perspiration or urination. Calcium inadequacies may result in bone loss as well as abnormal heartbeat. The American Heart Association recommends nonfat or 1-percent milk, yogurt and cheese, as well as oily fish such as sardines canned with bones, as heart-healthy calcium sources. Additional calcium sources include black-eyed peas and fortified orange juice.
Magnesium
Magnesium deficiencies can cause life-threatening arrhythmias and also a drop in calcium and potassium blood levels. You can avoid this dangerous situation by consuming 310 to 420 milligrams of magnesium each day from a variety of foods. Good sources of magnesium include brown rice, bran cereal, cooked spinach and beet greens, halibut, artichokes and black beans. Cashews, Brazil nuts and almonds also have significant magnesium content.
Potassium
Potassium is important to the dietary management of heart function, acting to reduce the upward influence of sodium on blood pressure. Maintaining normal blood pressure decreases your risk for cardiovascular disease and complications such as potentially fatal heart attacks. To strike the proper potassium/sodium electrolyte balance, use your diet to achieve daily totals of 4,700 milligrams of potassium. Cooked dry beans, potatoes, tomatoes and bananas are all good food sources of potassium. More moderate amounts are found in fish such as cod and meats such as pork and beef.
Sodium
Perhaps the most important guidance for heart patients and dieters to follow regarding electrolytes and health is to restrict sodium intake. The U.S. Department of Agriculture considers a limit of 1,500 milligrams of sodium safest for people with high blood pressure, and 2,300 milligrams of sodium the upper intake level for healthy adults. Avoid foods such as salami, sauerkraut and crab, which have very high sodium contents. Eat fewer fast foods and frozen entrees in general as they boost daily sodium totals.
References
- MedlinePlus: Fluid and Electrolyte Balance
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; December 2010
- American Heart Association; How Do I Follow a Healthy Diet?; June 2011
- Office of Dietary Supplements: Magnesium
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
