Sodium, found outside cells, and potassium, found mainly inside cells, are minerals that work together to maintain fluid balance in the body. They are also involved in the regulation of muscle contractions and nerve transmissions and play an important role in controlling blood pressure.
Here is some advice on lowering sodium and increasing potassium in your diet.
1. Consume no more than 1,500 mg of sodium a day (approximately two-thirds tsp of salt). While this recommendation previously applied only to those with hypertension (with 2,300 mg of sodium as the goal for the general public), the benefits of this lower limit for all individuals have been recognized.
2. Don't add salt to foods.
3. Shop for fresh foods rather than processed foods that are high in sodium. For instance, choose fresh or frozen vegetables over the canned variety.
4. Eat more meals at home, where you have more control over the sodium content of your food.
5. Flavor foods with herbs, spices and citrus juices. These seasonings can help perk up foods and compensate for the flavor lost from the reduction in salt.
6. Read food labels carefully for sodium content. Processed foods supply about 75 percent of the sodium in the average American diet. Minimize your use of high-sodium products, such as luncheon meats, sausages, smoked meats and fish, hot dogs, canned shellfish, canned soups, frozen dinners, condiments, cheese and processed snack foods. As a rule of thumb, avoid foods with more than about 480 mg of sodium per serving.
7. Remember that sodium comes in many forms, not just salt. Baking soda, MSG, onion salt, soy sauce and some other flavorings are sources of sodium.
8. Consider salt alternatives. Salt alternatives -- such as Cardia and Morton's Lite Salt, which contain about half the sodium content of table salt -- are an option for some people.
9. Look for reduced-sodium packaged foods. Sodium claims made on labels must meet certain standards: Low-sodium foods have 140 mg or less per serving; very low-sodium means 35 mg or less per serving; and sodium-free has 5 mg or less per serving.
10. Minimize consumption of fast foods high in sodium and request that restaurant meals be prepared with less salt.
11. Aim for at least 4,700 mg of potassium a day. Eat more fruits, vegetables, milk, dairy products, legumes and grains. Bananas, kidney beans, lentils, asparagus, mushrooms, avocados, oranges, orange juice, yogurt, cantaloupe, watermelon, prunes and potatoes are just a few of the foods that are both high in potassium and low in sodium.
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