Low-Salt, High-Potassium Foods

Even when you don't use the salt shaker on your food, you are still getting all of the salt you need and most likely more. Many prepared and processed foods are abundant in salt. Therefore, trying to limit salt intake is not an easy task. Too much salt can cause high blood pressure, while potassium-rich foods help regulate it. A little food planning can have an immediate, dramatic and healthy impact on a person's diet.

Avoiding Too Much Salt

• Since so many foods contain a great deal of salt, it can be difficult, but it's not impossible to eat a low salt diet. Check food labels for sodium content. Try to avoid prepared and processed foods.

Low Sodium Foods

• Some foods that are considered low sodium (1 to 150 mg. per serving) include fruit drinks, beer, wine, coffee, tea, butter, cheeses, cream, milk, fresh fruits, vegetables, eggs, peanut butter, unprocessed meats, fish, and poultry.

Low Sodium Labels

• Deciphering food labels takes a bit of knowledge. No salt added does not always mean salt free. Salt and sodium free labels must have no more than 5 milligrams per serving. Light sodium foods must have 50% less sodium than standard foods and reduced sodium foods must be 25% less.

Potassium

• While bananas are high in potassium, there are many other food that rank higher on the potassium rich scale. Apricots, bran wheat, raisins, wheatgerm, figs, potatoes, nuts, dried mixed fruit, sardines--and yes--potato chips are all high in potassium.

Benefits

• While reducing your intake of salt and eating foods rich in potassium, you will do your entire body good. Your heart, digestive system and skin will all benefit. Also, many find that they feel calmer and not as stressful.

Fact

• So much salt is added to most foods that there is no need to add extra. Potassium will help with fluid balance, nerve impulses and lower blood pressure. As in most things. balance is key.