High level of potassium as well as reducing table salt from your diet and processed foods are crucial to lower your blood pressure
Most people don’t need to consume less salt.
You need a good amount of salt for your heart, adrenals, liver and kidneys to function. And if you don’t have enough, you can’t digest food properly.
Not to mention that salt:
• Keeps minerals soluble in your blood;
• Maintains your body’s balance of fluids;
• Regulates blood pressure.
So contrary to popular belief, you probably don’t need to cut back on your salt intake. But make sure you’re consuming the right kind of salt.
And another overlooked nutrient – potassium.
You see, potassium helps keep your sodium levels in check and optimizes your blood pressure.
Experiment proved that potassium is important to lower blood pressure
• One study published in the Journal of Hypertension examined 150 Chinese men and women with diets high in salt and low in potassium. Half took a placebo and the other half took a potassium supplement. After 12 weeks of taking the supplement, the blood pressure of the potassium group went down significantly.
But the problem is that most people are eating too much processed salt. And not nearly enough potassium.
It’s estimated that about 75 percent of our salt intake comes from processed foods and processed table salt added to food.
Here’s why that’s an issue...
Synthetic salt is bad for your health
It is processed at temperatures over 1,000 degrees. Then an anti-caking ingredient is usually added and it’s bleached to get the white “salt” color we’ve become accustomed to seeing.
This processing changes salt’s chemical structure and strips it of its natural nutrients. So by the time it gets to your dinner table, it’s mostly sodium and additives – no nutrients whatsoever.
You can lower your blood pressure and improve your health by consuming the right kind of salt and boosting your potassium.
Three Steps to improve your blood pressure
Here’s a three-step plan to help you do just that:
1) Know how much salt is in your food:
- Each teaspoon of salt is equal to 2,325 mg of sodium. And most processed foods have even more than that. One packet of dry onion soup mix contains over 3,000 mg of sodium.
Even sweet foods have big amounts of processed salt hiding in them. A homemade pie crust can have over 1,300 milligrams. And two small restaurant pancakes have more than 1,100 milligrams!
The best way to know how much sodium is in your food is to read the label. But beware, manufacturers use a variety of different names for salt you may not be aware of. If you see any word with “sodium” in it, you know it’s from the salt family.
Also be on the lookout for other sneaky salty ingredients like:
• propionate and
2) Replace table salt with real sea salt:
- Many brands of the sea salt you find at grocery stores are just processed table salt. Generally, if salt is white and pours easily, it’s probably processed.
Natural sea salt is darker in color. That’s because it’s dried in white and brown layers (the brown layer has most of the nutrients).
Your safest bet is to buy sea salt from a health-food store like Whole Foods or Trader Joe’s.
There are many varieties such as Mediterranean, Himalayan and Pacific. They all have slightly different tastes, so you can find one you like best.
3) Boost your levels of potassium:
|The best food sources to boost your potassium intake are orange-colored fruits and vegetables like:|
• sweet potatoes,
• butternut and
• acorn squash
|Other good sources are:|
• black and kidney beans,
• Swiss chard,
• wild-caught fish,
• grass-fed meat,
• free-range poultry and
• raw milk
Source of foods rich in zinc