Potassium is the big one its invisible and tasteless -- but vital. Fortunately, a number of tasty foods contain potassium bananas, unsalted peanuts, wheat bran asparagus, lima beans, chicken avocados, potatoes, spinach, tomatoes, lamb, cod, cantaloupes, salmon, oranges, tuna, and peaches.
Scientists have discovered a delicate balance between potassium, sodium, and blood pressure. With too much sodium, our bodies retain water, and our blood pressure increases. But when we lower our sodium intake while increasing potassium, blood pressure can be substantially reduced because potassium discourages the body from retaining water.
When hypertensive patients at the London Medical College were put on a low-sodium and high potassium diet, their blood pressure dropped significantly within six weeks.
Its especially important to pay attention to potassium intake because canning and other processing eliminate almost all the potassium from foods. Stomach viruses and diuretics also deplete our bodys supply.
Calcium is also a nutrient that may help to reduce blood pressure. According to a survey conducted by the University of Oregon Health Sciences Center, hypertensive patients ate 39 percent less dairy calcium and 22 percent less total calcium than normal individuals. The Oregon research team also found that increasing calcium for 0.5 percent to 4 percent in the diet of hypertensive rats dramatically curtailed their blood-pressure. The scientists observed that high-salt diets cause less hypertension when calcium intake is also high.
Good dairy calcium sources are ice cream, cheese, skim milk and yogurt.
Because too little or too much calcium can have a detrimental effect, its best to check with your doctor if youre contemplating a drastic change in your diet.
About the Author: Robin Westen writes about health for national magazines.
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