Recent Posts

Search

Archives

Topics


Main | 97% Response Rate in Treating Depressed Patients »

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