GETTING MORE POTASSIUM ON THE DASH EATING PLAN - www.oxfordpl.org

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GETTING MORE POTASSIUM ON THE DASH EATING PLAN

wes09-dash-potassium.pdf
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In a red bar at the top of the flyer. Dash Eating plan. Getting More Potassium. In a yellow box to the right of the red box. Healthy Eating, Proven Results. Potassium is a heart healthy mineral that helpf your body function properly and keeps bloos pressure levels healthy. On the left side of the flyer are pictures for foods like, Red Salmon, dried apricots, baked potato, and an avocado. Increasing potassium by eating potassium-rich food is recommended for adults with high blood pressure who are otherwise healthy. While salt substitutes containing potassium are sometimes needed if you are on medication for high blood pressure, these supplements can be harmful to people with certain medical conditions. Ask your doctor before trying salt substitutes or supplements. Fortunately, many healthy foods in the DASH eating plan are naturally rich in potassium, with vegetables and fruits being especially good sources. VEGETABLES. Baked potatoes are easy to prepare and one of the best sources of potassium. One medium baked potato with the skin on has 941 mg of potassium. Top with herbs or salt-free seasoning so you can avoid any extra sodium. Fruits. Many people know that bananas are a good source of potassium with 422 mg in a medium one, but dried fruits like peaches and apricots are also loaded with potassium and easy to have on hand for healthy snacks. Dairy. One cup of plain, non-fat yogurt has 579 mg of potassium. Combine with fresh fruit like chopped bananas to add flavor and even more potassium. It can also be used as a dip, condiment, or substitution for high-fat dairy. Fish. Eating fish high in omega-3 fatty acids about twice a week is recommended for heart health. Some fish are also good sources of potassium, wild Atlantic salmon being one of the best at 534 mg per 3-ounce serving. At the bottom of the flyer is a box with a yellow outline. EASY DASH RECIPES PACKED WITH POTASSIUM. Summer Breeze Smoothie. Non-fat plain yogurt, banana, strawberries, canned pineapple and a touch of vanilla make a refreshing treat. Spicy Baked Fish. A salmon fillet, olive oil, and salt-free spicy seasoning baked for 15 minutes is quick, easy, and delicious. Garlic Mashed Potatoes. No added salt or fat is used in this easy-to-prepare, tasty potato dish that can even be made in the microwave. Limas and Spinach. This delicious dish delivers 452 mg of potassium per serving by combining two potassium powerhouses. To find these and other potassium-rich recipes, visit healthyeating.nhlbi.nih.gov. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 1.

In a red bar at the top of the flyer. Good Sources of Potassium. On the left side of the flyer are pictures of food like Swiss Chard, Sweet potatoes, a banana, some yogurt, soybeans and a cut of fish. Potassium comes from a variety of food sources like the ones below. The DASH eating plan is designed to be rich in potassium, with a target of 4,700 mg potassium daily. There is a chart for good sources of potassium the milligrams are in yellow bars on the chart. Potassium - Source - Serving Size - Milligrams of Potassium In a Green bar. Vegetables. Potato, baked with skin - 1 medium - 941 milligrams. Beet Greens, cooked from fresh - ½ cup - 654 milligrams. Tomato Puree - ½ cup - 549 milligrams. Sweet Potato, baked with skin - 1 medium - 542 milligrams. Swiss Chard, cooked - ½ cup - 481 milligrams. Yam, cooked - ½ cup - 456 milligrams. Acorn Squash, cooked - ½ cup - 448 milligrams. Spinach, cooked from fresh - ½ cup - 419 milligrams. In a Magenta bar. Fruits. Banana - 1 medium - 422 milligrams. Peaches, dried - ¼ cup - 399 milligrams. Prunes, stewed - ½ cup - 398 milligrams. Apricots, dried - ¼ cup - 378 milligrams. Avocado - ½ cup - 364 milligrams. Plantains, slices, cooked - ½ cup - 358 milligrams. In a blue bar. Dairy. Plain Yogurt, Nonfat - 1 cup - 579 milligrams. Skim Milk (Nonfat) - 1 cup - 382 milligrams. In a violet bar. Nuts, Seeds, and Legumes. White Beans, canned - ½ cup - 595 milligrams. Soybeans, cooked - ½ cup - 485 milligrams. Lima Beans, cooked - ½ cup - 478 milligrams. Pinto Beans, cooked - ½ cup - 373 milligrams. Lentils, cooked - ½ cup - 365 milligrams. Kidney Beans, cooked - ½ cup - 357 milligrams. Meats, Fish, and Poultry. Salmon, wild Atlantic, cooked - 3 ounces - 534 milligrams. Halibut, cooked - 3 ounces - 449 milligrams. Tuna, Yellowfin, cooked - 3 ounces - 448 milligrams. Snapper, cooked - 3 ounces - 444 milligrams. Rockfish, Pacific, cooked - 3 ounces - 397 milligrams. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 1.

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