Most of us tend to ignore the importance of this mineral. And for those who are prone to high blood pressure (one in every four Americans, not to forget us Desis), there are many things we can do to prevent.
Reduce Sodium intake
So, what can you do? Generally speaking, diets comprised mainly of fruits, vegetables, whole grains and low-fat dairy can help to lower the points on the scale - in addition to the original recommendations of smoking, drinking, sodium and alcohol.
So not only should we be cutting down on our salt intake (which by the way, isn't always the little extra sprinkle we sometimes add - its mostly in the processed foods we're eating - ie. canned soups, processed meats etc.) we should be increasing our potassium intake for a heart-friendly blood pressure!
In addition to keeping blood pressure in check, potassium helps regulate the balance of fluid in the body to help prevent muscle cramps. That's why athletes who work out in hot, humid climates often reach for potassium-rich food, such as a banana or orange juice, after a hard workout.
Aim for 4,000mg of Potassium a day - foods such as bananas, sweet potatoes, oranges, raisins, avacados, beans, tofu and potatoes are just a few that are a good source of potassium. And if you think you need supplements, always consult a doctor to rule out any kidney related issues.
Most fruits and vegetables, and even beef and fish, are high in potassium. Here are recipes to help you see how easy it is to reach that goal, with an emphasis on fresh fruits, vegetables, lean meats, and whole grains.
For a complete list click here.
Try these yummy recipes to meet the daily potassium intake.
1. Fruit Salad With Citrus- Mint Dressing
2. Avocado-Mango Salsa with Roasted Corn Chips
3.Chipotle Corn And Two-Bean Chilli