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Potassium is an abundant mineral in the DASH diet, which experts recommend to help lower blood pressure.
Why It Works: Potassium-rich fruits and vegetables in your diet may help keep your blood pressure low by balancing cellular functions in the body. The higher the potassium in your diet, the better sodium is controlled. Potassium helps in the response of nerves to stimulation and in the contraction of muscles.
How Much to Take: There is no recommended daily allowance for potassium. The DASH eating plan limits potassium to about 4,700 mg daily.
How to Take It: Usually the food you eat supplies all the potassium you need. Take a supplement only if your physician prescribes one.
Concerns: Tell your doctor if you have ever had heart, kidney, or Addison’s disease before you take potassium supplements. Potassium can cause side effects such as upset stomach, vomiting, and diarrhea. High levels of potassium could also cause heart arrhythmia, which can lead to cardiac arrest.
Good Sources:
- bananas
- oranges
- potatoes
- spinach
- fennel
- cantaloupe
- tomatoes
- broccoli
- squash
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