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The Potassium-Blood Pressure Connection
January 1, 2008
A study of 3303 adults, half of whom were African American, demonstrated that low potassium levels in the urine were correlated with high blood pressure regardless of the level of sodium in the diet. Although a lot of publicity has been given to lowering salt or sodium intake as a means of blood pressure reduction, more attention needs to be given to increasing dietary potassium. Potassium is present in many fruits and particularly high in bananas and melons. Some plant-based sources of potassium are highlighted in the chart below, while our recipe in this newsletter is also a rich source of this vital nutrient.
|
Plant-based Sources of Potassium (mg)* |
||
|
White beans |
dry, 1 cup |
1000 |
|
Lima beans |
1 cup |
950 |
|
Squash, winter, cooked |
1 cup |
900 |
|
Spinach, cooked |
1 cup |
840 |
|
Potato, baked, with skin |
medium |
800 |
|
Lentils, cooked |
1 cup |
730 |
|
Sweet potato, baked |
medium |
700 |
|
Brussels sprouts |
1 cup |
500 |
|
Orange juice |
1 cup |
500 |
|
Banana |
medium |
470 |
|
Broccoli, cooked |
1 cup |
460 |
|
Avocado |
½ medium |
440 |
|
Cantaloupe |
1 cup |
430 |
|
Artichoke |
1 medium |
425 |
|
Grapefruit juice |
1 cup |
400 |
|
Corn |
1 cup |
390 |
|
Cereal, bran |
1 oz. |
340 |
|
Tomato, medium |
Medium |
290 |
|
Orange |
5 oz |
250 |
(As reported by Dr. Susan Hedayati, of the University of Texas Southwestern Medical Center in Dallas, at meetings of the American Society of Nephrology)
*Potassium chart values from the UC Berkeley Wellness Letter, March 2007.
Topics: Health News