Less sodium and more potassium

Less sodium and more potassium

In the battle to defend health. There is an enemy is sodium (salt), and an effective weapon is the potassium to confront this enemy. sodium and potassium have a very important role in the body processes such as regulation of blood pressure, regulate water balance of internal and external environment of the cell, regulating movement of nutrients across cell membranes, the electrochemical impulses transmission helps and other functions.

Balance is a feature of the work of the human body, when we turn sodium, will occur serious health problems such as high blood pressure, stroke, coronary heart disease, kidney disease, stomach cancer, irregular heartbeat, muscle weakness. Also when you eat less potassium will lead to increased risk of forming kidney stones and osteoporosis.

Most people eat the amount of sodium (salt) than they need, the bulk of which comes from the increased consumption of processed foods and eating fresh food. These are some tips to help balance between sodium and potassium in your diet:

Sodium

The health awareness of the most important factors in the prevention of diseases. So you need to be familiar with your needs from nutrients and minerals. According to u.s. dietary guidelines guide estimated need of sodium would be:

• Healthy adults need 2,300 mg (one teaspoon) per day.

• Children and people with high blood pressure need 1500 mg per day.

Make your food yourself

Preparing meals at home, important and effective way to control the amount of sodium you eat. When shopping, you observe the following:

• Prefer food preparation of fresh low sodium content.

• When using the canned food of choose low sodium products.

• When using canned foods high in sodium, rinse thoroughly with water before preparing to get rid of part of the salt.

• Use unsalted butter in cooking.

• Do not add salt to the water when cooking pasta or rice.

• Use spices or herbs to give flavor instead of using salt.

Shop by knowledgeable

• Buy fruits and vegetables low sodium or free him like peppers, beans, broccoli, carrots, celery, radishes, sweet potatoes, cabbage, melon, Venus, dried fig, lettuce, mushrooms, okra, onions, tomatoes, cucumbers, eggplants, garlic.

• When buying canned fruit, look for products filled with juice or water 100%.

• When buying canned vegetable, low sodium products.

• Reduce purchase canned foods.

Eating more potassium

Eat more potassium mean get rid of sodium from the body. Potassium also helps to relax the walls of blood vessels, which helps lower blood pressure. According to the nutrition guide for 2010, the recommended daily requirement of potassium per person of about 4,700 milligrams.

You should eat a balanced diet that contains a fair amount of potassium, according to health and nutrition experts. Sources of potassium, tomato, Orange, melon, watermelon, grapefruit, peaches, apricots, raisins, dates, cereals. And the salmon, chicken, whole milk, fresh fruit juices, almonds, bananas, legumes rich sources of potassium.