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:0)CAROL's Photo :0)CAROL SparkPoints: (0)
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4/4/07 10:30 A

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Thanks for taking the time to give us the low down on potassium. Appreciate it! :0)carol

'Love yourself'

My original goal of 198 to 145 was met August 18th .... I've gained a full 10 pounds during the holidays and will now focus on losing those extra pounds!!

'Live Life One Day at a Time'
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CDARLENE's Photo CDARLENE SparkPoints: (16,031)
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4/3/07 5:07 P

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Thanks for this. This is one of the areas I don't make each day..

Hugs,
Darlene

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PGOODWIN Posts: 91
4/3/07 2:21 P

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thanks for the info. i can really use it.

 
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OHIOMOM's Photo OHIOMOM SparkPoints: (95,811)
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4/3/07 1:08 P

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Thanks for the info. emoticon

Dot
Goal: To do better today than I did yesturday.




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ORARMYMOM's Photo ORARMYMOM Posts: 1,821
4/3/07 12:06 A

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Great info. I don't come near to getting all they recommend on here. My doctor says it shouldn't be a problem though. Thanks for letting us know about it.

Nina

May God abide in all of us and help us in our weight loss goals.

God bless our military personnel and bring them safely home to us.

May the sun be ever at your back and may God keep you uplifted.
GARDENBUG8's Photo GARDENBUG8 SparkPoints: (39,853)
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4/2/07 8:38 P

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Fantastic piece! Truly helps you understand the effects of foods to help lower blood pressure!

Thanks

Wabi-sabi: a beauty of things imperfect, impermanent and incomplete.

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LUCYVLH's Photo LUCYVLH Posts: 7,379
4/2/07 7:56 P

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This was so good, I added it to my favorites.

the little train said first "I think I can" and then he said "I know I can" and he did it!!!

Vivian


 
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HENRYSMOM0215's Photo HENRYSMOM0215 Posts: 6,532
4/2/07 7:44 P

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Thanks, I never seem to make my daily minimum...di

"The idea of waiting for something makes it more exciting" Andy Warhol
"Experience is not what happens to a person; it is what a person does with what happens to them."
-- Aldous Huxley
sober since 10/29/09 for the about THIRD TIME...getting sick of new sober dates, the almost 3 years almost destoyed me:-(

LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 27,882
4/2/07 7:43 P

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Thanks a lot for this; I can really use this info because I do have high blood pressure, and don't always eat the way I should, so it's great to be reminded of the best sources.
Leslie emoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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FLASUN's Photo FLASUN SparkPoints: (118,273)
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4/2/07 7:39 P

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Thanks!Great Info. emoticon

"Janice - Florida"

"Beauty is not in the face; beauty is a light in the heart" Kahlil Gibran

"When things go wrong, don't go with them" Elvis Presley

"Truth is like the sun, you can shut it out for a time, but it ain't goin' away" Elvis Presley

"Inner beauty should be the most important part of improving one's self.
-Priscilla Presley"

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KAYALDA's Photo KAYALDA Posts: 4,125
4/2/07 7:26 P

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Potassium
Healthy people seldom have problems getting enough potassium, if they eat a varied diet. But for those who are sick, with vomiting and diarrhea, potassium losses can become severe. People with anorexia nervosa and bulimia, whose diets are poor and whose bodies are nutrient-depleted from vomiting and laxative use, are also at risk for potassium deficiency, with potentially life-threatening effects.
Individuals taking a potassium-depleting diuretic medication may need to eat more high-potassium foods. While the doctor may routinely recommend a banana a day for potassium, the good news is there are many excellent food sources. Fresh foods with limited processing are the best sources of potassium.
Potassium’s roles in the body include:

• maintains fluid and electrolyte balance

• helps transmit nerve impulses

• helps regulate blood pressure and reduces the risk of stroke

• helps maintain a regular heartbeat

• helps prevent muscle cramps

Eating adequate amounts of both calcium and potassium while consuming a low-sodium diet may prevent bone fractures and osteoporosis. A potassium-rich diet may also lower the risk of some types of kidney stones. In addition, a diet low in potassium yet high in sodium and protein increases the amount of calcium excreted in urine.
HOW MUCH POTASSIUM IS NEEDED?
The 2005 Dietary Guidelines for Americans recommends consuming the following amounts of potassium daily:
Age Group ..................... Mg of Potassium Daily
Adults and adolescents..................... 4,700
Children 9-12 years old..................... 4,500
Children 4-8 years old .......................3,800
Children 1-3 years old....................... 3,000
Most Americans get only half of this daily recommendation.
Certain population groups tend to be more salt sensitive. The following groups should aim to meet the potassium recommendation of 4,700 mg per day with food, while consuming no more than 1,500 mg of sodium per day:
• individuals with hypertension, or high blood pressure
• African Americans
• middle-aged and older adults

In general, African Americans have a high prevalence of elevated blood pressure, as well as salt sensitivity. They may especially benefit from eating more potassium-rich foods.
Potassium supplements should not be used unless a doctor recommends them. However, they are sold over-the-counter and in many health food stores without a warning label.

SOURCES OF POTASSIUM
A key recommendation of the 2005 Dietary Guidelines for Americans is to consume potassium-rich foods, such as fresh, whole fruits and vegetables, while consuming foods with little salt. Most processed foods contain less potassium and more sodium than fresh foods. Two cups of fruit and 2½ cups of vegetables should be consumed daily for a 2,000 calorie intake.
Potassium should come from food sources, not supplements. The best sources are fresh foods with limited processing, especially leafy green vegetables, root vegetables, legumes and fruits. Although meat, milk, and cereal products contain potassium, the form of potassium in these foods is not as readily available for absorption by the body. The following table contains fruits, vegetables, and legumes (dry beans) that are very good sources of potassium:
Food, Standard Amount................. Potassium (mg)
Sweet potato, baked, 1 potato .................. 694
Tomato paste, ¼ cup............................. 664
Beet greens, cooked, ½ cup...................... 655
White potato, baked, 1 potato................... 610
Blackstrap molasses, 1 Tbsp..................... 498
Soybeans, green, cooked, ½ cup.................. 485
Lima beans, cooked, ½ cup....................... 484
Winter squash, cooked, ½ cup.................... 448
Soybeans, mature, cooked, ½ cup................. 443
Bananas, 1 medium............................... 422
Spinach, cooked, ½ cup.......................... 419
Tomato juice, ¾ cup............................. 417
Tomato sauce, ½ cup............................. 405
Peaches, dried, uncooked, ¼ cup................ 398
Prunes, stewed, ½ cup........................... 398
Apricots, dried, uncooked, ¼ cup................ 378
Cantaloupe, ¼ medium....................................
...... 368
Honeydew melon, 1/8 medium..................... 365
Lentils, cooked, ½ cup.......................... 365
Plantains, cooked, ½ cup slices................. 358
Kidney beans, cooked, ½ cup..................... 358
Orange juice, ¾ cup............................. 355

Split peas, cooked, ½ cup....................... 355

Bananas, just one of many potassium-rich foods, are often recommended by healthcare professionals because they are readily available, easy to chew; and sweet in taste, which almost everyone likes.
HIGH BLOOD PRESSURE
Potassium, an essential mineral, works with sodium, calcium and magnesium to protect against high blood pressure, or hypertension. Conversely, a low potassium diet raises blood pressure. A potassium-rich diet blunts the effects of salt on blood pressure, may reduce the risk of developing kidney stones, and decreases bone loss associated with aging. Fruits and vegetables rich in potassium appear to reduce the risk of stroke, also.
Doctors often prescribe diuretics to help decrease blood pressure. Some of these medications cause a loss of potassium, since the potassium accompanies excess water that the body excretes in order to lower the blood pressure. Patients are advised to eat foods rich in potassium to make up for these losses. A lower sodium or salt intake is usually recommended, also.
SALT SUBSTITUTES
Many salt substitutes are made of potassium chloride and contain no sodium. They are often recommended for people on a sodium-restricted diet. Check with a doctor before using salt substitutes. Salt-free herb blends, as well as lemon and lime juice are excellent alternatives for flavoring food.
EXCESS OF POTASSIUM
Normally an overdose of potassium is not life-threatening, since excess potassium triggers a vomiting reflex in the stomach. Babies and people with weak hearts may not be able to withstand this trauma. Consuming too much potassium can be harmful to people with kidney problems, because they are unable to get rid of the excess.
There is no major chronic disease associated with too much potassium. When excess potassium is present in the blood, the cause is usually a health problem such as kidney failure, uncontrolled diabetes or use of certain drugs. Excess potassium can trigger a heart attack and result in death.
POTASSIUM DEFICIENCY
A potassium deficiency is unlikely in healthy people, unless the diet primarily consists of highly processed foods on a continuous basis. A deficiency is usually caused by losing excessive amounts of potassium rather than not getting enough in the diet.
The earliest symptoms of a deficiency are tiredness, muscle weakness, and heart muscle irritability, followed by paralysis and confusion. The following conditions can cause a potassium deficiency:

• dehydration (includes excessive sweating)

• prolonged diarrhea or vomiting (includes anorexia nervosa and bulimia)

• diabetic acidosis

• regular use of certain drugs such as diuretics, strong laxatives and steroids

• certain chronic diseases like adrenal gland disorders, nephritis and acute leukemia
Note: Low potassium symptoms can last for days.

Edited by: KAYALDA at: 4/2/2007 (19:41)
Jenete

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny."



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