Losing weight is still a number one dietary way to bring blood pressure down. But after that, comes raising your potassium intake while cutting down on sodium, reports a new review of studies from the Vanderbilt University School of Medicine, USA.
Most of us, however, get only about half the potassium we need. To meet daily quota (about 4700 mg) , one should eat plenty of veggies, fruits, low-fat dairy, nuts, seeds and beans. Sound daunting?
This sample 1800 calorie plan shows how simple it can be.
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| MEAL | TOTAL POTASSIUM |
| Breakfast 1 cup low-fat milk, 2 slices wholewheat toast with 2 tablespoons Peanut butter, and 1 medium banana |
895 mg |
| Mid-afternoon Snack fruit platter (orange/ pineapple/apple/ Sweet lime) + Lemon water |
380 mg |
| Lunch Mixed vegetable Pulao; Spinach paneer; rajma;grilled fish;plain yoghurt |
1687 mg |
| Evening Snack Tomato soup;Kiwifruit |
427 mg |
| Dinner Salad made with steamed broccoli, Cauliflower, carrot, cucumber, yellow and red bell pepper with roasted chiken, chopped tomatoes. |
1112 mg |
| Dessert ½ cup chocolate Pudding | 199 mg |
| Day’s Total potassium = | 4900 mg |
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