Reduce Inflammation and Increase Heart Health

Along with routine chiropractic care, a well-balanced diet helps to reduce inflammation and increase heart health.  

Sodium and potassium are two important mineral components of a healthy diet, which work in opposite and harmonious ways to regulate our blood pressure and bodily water content. Potassium helps our body maintain normal fluid levels inside of our cells, white sodium helps the body maintain normal fluid levels outside of the cells (in the tissue spaces).  

 

To keep a healthy balance, choose foods with more potassium and less sodium. Potassium is the mineral in many healthy foods that lowers blood pressure, prevents stroke, prevents various kidney disorders, reduces the risk of kidney stones, and helps with other cardiovascular disorders.  

 

Too much sodium has the opposite effect, and places a larger stress upon the heart and kidneys by retaining too much water, and increasing blood pressure.  

 

So how much potassium should you eat?  

 

Although there is not enough data to establish an official average requirement, the National Academy of Medicine has created an Adequate Intake (AI) of:  

• • 2,300mg-2,900mg per day for women, ranging from youth to pregnant women

• • 3,000mg-3,400mg per day for men, ranging from youth to adults

 

 

High potassium foods:  

Cooked Spinach	Acorn Squash	Yams	Sweet Potatoes	Tomatoes
Broccoli	Onions	Split Peas	Cauliflower	Lima / Navy Beans
Kiwi	Pomegranate	Oranges	Cantaloupe	Apricots
Nonfat Yogurt	Skim Milk	Greek Yogurt	Coconut Water	Prune Juice
Salmon	Tuna	Tilapia	Lamb	Tofu

 

What about sodium?

 

The Dietary Guidelines for Americans 2010 recommends staying below 2,300mg of sodium daily for anyone 14 years old or older.

• • The truth, however, is that excess sodium is the cause for many of our modern cardiovascular diseases, and should be limited as much as possible.

 

Fact! Compare this with the fact that most Americans eat well over 3,400mg of sodium per day! Around 75% of this comes from processed, canned, or highly salted foods.