Elderly Meal Preparation Services in Macomb, MI

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On December 6, 2015, Posted by , In Healthy Eating, By ,,,, , With Comments Off on Elderly Meal Preparation Services in Macomb, MI

Watch the Salt!!  The Health Risks of a High Sodium, Low Potassium Diet

The news is alarming and, according to the Centers for Disease Control and Prevention, a change in diet is a must: Americans who eat a diet high in sodium and low in potassium have a 50 percent increased risk of death from any cause and about twice the risk of death from heart attacks, according to a study published today in the Archives of Internal Medicine. The study was conducted by researchers at the Centers for Disease Control and Prevention, Emory University and Harvard University.

The study’s findings are particularly troubling becauseUSadults consume an average of 3,300 milligrams of sodium per day, more than twice the current recommended limit for most Americans.  The study provides further evidence to support current public health recommendations to reduce sodium levels in processed foods, given that nearly 80 percent of people’s sodium intake comes from packaged and restaurant foods.

Sodium, primarily consumed as salt (sodium chloride), is commonly added to many processed and restaurant foods, while potassium is naturally present in many fresh foods. For example, cheese, processed meats, breads, soups, fast foods and pastries tend to have more sodium than potassium. Yogurt, milk, fruits and vegetables tend to have less sodium and more potassium. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruit.

In general, if you reduce sodium, increase potassium or both, you’ll benefit from improved blood pressure and reduce your risk for developing other serious health problems. You can improve your health by knowing and following the recommended limits for daily sodium intake, choosing foods like fresh or frozen fruits and vegetables, unprocessed or minimally processed fish, meat or poultry, low-fat milk and plain yogurt rather than packaged, processed and refined foods; asking for foods with no or low salt at restaurants; and reading the nutrition labels of foods to make better shopping choices.

Here are specifics on good-to-excellent sources of potassium to include in your diet:

  • Milk and yogurt
  • Nuts
  • Meat (choose lean red meats), chicken and fish such as salmon, cod, flounder and sardines
  • Soy products and veggie burgers
  • Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), sweet potatoes and winter squashes
  • Fruits with significant sources of potassium include citrus fruits, cantaloupe, bananas, kiwi, prunes and apricots (dried apricots contain more potassium than fresh)

 

Source:  http://www.parentgiving.com

Contact Pure Home Care Services at (586) 293-2457 today!  If you live in Macomb or the surrounding area, we can help you care for your loved ones.

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