Sodium - Potassium Ratio

Important for a Healthy Heart

Excessive sodium intake can be damaging for heart health. On the other hand, eating more potassium gives cardiovascular wellbeing a boost. A recent groundbreaking study has revealed that it is not just about the quantities of these two nutrients which are important; instead, it is the ratio of their amounts which is a crucial factor. The study had found that a 2:1 intake of potassium to sodium may lower one's risk of death from cardiovascular disease by 50%.

Results published earlier in 2007 had revealed that study subjects who ate less sodium, even for just a short period of a few years, had a 25% lower chance of dying from cardiovascular disease 10 to 15 years later, as compared to those who carried on eating large amounts of the mineral. Even among those who continued eating a lot of sodium, the subjects who consumed more potassium generally had a lower long-term risk of dying from cardiovascular disease. Further, too, that those with the highest potassium-sodium intake ratio (about 2:1) had only half the risk of cardiovascular disease death as compared to those with the lowest ratio (about 1:4). According to the study's findings, the said ratio actually mattered more than the actual quantities eaten.

Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is 3.5 grams.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#8KrO11ZDLJMV9RhO.99

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is 3.5 grams.

Below is a list of high potassium foods ranked by common serving sizes
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#8KrO11ZDLJMV9RhO.99

Below is a list of high potassium foods ranked by common serving sizes:

#1: White Beans

Potassium in 100g	1 cup cooked (179g)
561mg (16% DV)	1004mg (29% DV)

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#8KrO11ZDLJMV9RhO.99

#1: White Beans

Potassium in 100g

1 cup cooked (179g)

561mg (16% DV)
1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.

#2: Dark Leafy Greens (Spinach)

Potassium 100g (Raw)	1 Cup (Raw - 30g)	1 Cup (Cooked - 180g)
558mg (16% DV)	167mg (5% DV)	839mg (24% DV)

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).

#3: Baked Potatoes (With Skin)

Potassium 100g	Average Potato (173g)
535mg (15% DV)	926mg (26% DV)

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium.

#4: Dried Apricots

Potassium 100g	1/2 cup (65g)
1162mg (33% DV)	755mg (22% DV)

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV). Warning: Dried fruits are high in sugar.

#5: Baked Acorn Squash

Potassium 100g	1 cup cubed (205g)
437mg (12% DV)	899mg (26% DV)

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).

#1: White Beans

Potassium in 100g	1 cup cooked (179g)
561mg (16% DV)	1004mg (29% DV)

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#8KrO11ZDLJMV9RhO

#6: Yogurt (Plain, Skim/Non-Fat)

Potassium 100g	1 cup (245g)
255mg (7% DV)	625mg (18% DV)

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).

#7: Fish (Salmon)

Potassium 100g	1 3oz fillet (85g)
628mg (18% DV)	534mg (15% DV)

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.

#8: Avocados

Potassium 100g	Average Avocado (201g)	1/2 Cup Pureed (115)
485mg (14% DV)	975mg (28% DV)	558mg (16% DV)

An average avocado provides 322 calories, half a cup purred contains 184 calories.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#8KrO11ZDLJMV9RhO.99

#8: Avocados

Potassium 100g	Average Avocado (201g)	1/2 Cup Pureed (115)
485mg (14% DV)	975mg (28% DV)	558mg (16% DV)

An average avocado provides 322 calories, half a cup purred contains 184 calories.

#9: Mushrooms (White)

Potassium 100g	1 cup sliced (108g)
396mg (11% DV)	428mg (12% DV)

1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV).

#10: Bananas

Potassium 100g	Average Banana(118g)	1 Cup Mashed (225)
358mg (10% DV)	422mg (12% DV)	806mg (23% DV)

An average banana provides 105 calories, 1 cup mashed contains 200 calories.

Source: www.naturalnews.com ,  www.healthaliciousness.com