Not enough potassium

ncmedic201

I'm struggling to get enough potassium in on a daily basis. Anyone have suggestions? I'm trying to control my BP without medication and without being on super low sodium diet. I was able to come off my meds back in January but that was by lowering my sodium to about 1000 mg or less a day. I really don't want to eat that low of a sodium diet. It's to difficult to maintain. I think the only reason it worked was due to my potassium/sodium ratio. If I can bring my potassium up, I think I can have a more realistic diet.

Thanks!!

soonerwife41

Bananas!! That is the only thing that I know of, lol!!

rissadiane

Sweet potatoes!

annette_15

Coconut water as well, and its lower in calories than bananas

TheDevastator

swiss chard

ncmedic201

I want to get my potassium up to around 4500 mg a day. I actually made a shakeology shake today with coconut water, banana, plain yogurt and a scoop of the shake powder. It made 3 glasses! I drank 2 which gave me about 1000 mg. I got another 1100-1200 at dinner. I'm just not sure how to maintain a daily menu that gets me where I need to be.

ncmedic201

I've never tried swiss chard. Do you prepare it like bok choy or spinach?

kcaffee1

Black tea has a TON of bioaccessable potassium, so does beef. When I was working my last job, I'd be potassium deficient most of the week, and then make up most of the weekly deficit in two nights because I drank so much unsweet tea. If you can space it out through out the week, it have a better effect than trying to cram it all into a couple of nights.

ncmedic201

Cool, I didn't realize black tea had about the same as coffee.

TheDevastator

I've never tried swiss chard. Do you prepare it like bok choy or spinach?

It's about the same as spinach. I eat it raw in banana smoothies.

DatMurse

http://www.drugs.com/cg/potassium-content-of-foods-list.html
what is your bp?

ncmedic201

Cool, I'll have to try it. Thanks!

BeachIron

Just a quick observation that many foods listed in the MFP database do not include their potassium content. My guess is that you already know that but wanted to note it just in case.

DancingMoosie

Potatoes, sweet potatoes, spinach, kale, chard, bananas, watermelon, coconut water, plain yogurt, avocado, almonds, celery, eggs, and mushrooms are all good sources of potassium.

ncmedic201

@Beachiron, thanks. I have noticed that. Even trying to find information online is so confusing! Seems like everyone shows a different amount. I don't know where to look for good data.

Bounce2

http://www.drugs.com/cg/potassium-content-of-foods-list.html
what is your bp?

Thanks for the page.

PamShebamm

Just a quick observation that many foods listed in the MFP database do not include their potassium content. My guess is that you already know that but wanted to note it just in case.

This. It's not a requirement on food labels, so you're probably getting at least slightly more than your data shows.

rml_16

Sweet potatoes!

White potatoes, too. And make sure you're eating the skin.

A low-sodium diet is pretty easy, though, if you cook at home mostly and learn to season with spices other than salt. I'm below 1,000 every day without even trying and I eat a lot of cheese.

ncmedic201

http://www.drugs.com/cg/potassium-content-of-foods-list.html
what is your bp?

When not eating like I should, it's about 140/90. When I maintain a lower sodium diet (about 1000 mg or less) It comes down to about 120/80 or less. It's just hard maintaining a diet like that. I'm thinking that if I can do 1:1:3...1 calorie, 1 mg sodium, 3 mg potassium averaged out for every meal then I should be able to eat more realistically and control my BP with diet and exercise.

BeachIron

http://www.drugs.com/cg/potassium-content-of-foods-list.html
what is your bp?

When not eating like I should, it's about 140/90. When I maintain a lower sodium diet (about 1000 mg or less) It comes down to about 120/80 or less. It's just hard maintaining a diet like that. I'm thinking that if I can do 1:1:3...1 calorie, 1 mg sodium, 3 mg potassium averaged out for every meal then I should be able to eat more realistically and control my BP with diet and exercise.

How much exercise are you doing and how long have you been doing it?

ncmedic201

I'm just starting with the exercise again. I'm having difficulty really getting going right now though because when my systolic is up I get terrible headaches. I'm trying to get my BP down and my healthy eating in place before I worry too much about my calories or really getting hard into exercise. I'm working out about 20-30 minutes a day.

ncmedic201

Sweet potatoes!

White potatoes, too. And make sure you're eating the skin.

A low-sodium diet is pretty easy, though, if you cook at home mostly and learn to season with spices other than salt. I'm below 1,000 every day without even trying and I eat a lot of cheese.

It's not so hard at home, but I work about 275 hours a month and work 24-36 hour shifts. I don't cook at work so I'm just trying to find a balance in allowing for a little more sodium with an increase in potassium and a more manageable diet on a daily basis.

Doodlewhopper

bump-oh-mite

rml_16

Sweet potatoes!

White potatoes, too. And make sure you're eating the skin.

A low-sodium diet is pretty easy, though, if you cook at home mostly and learn to season with spices other than salt. I'm below 1,000 every day without even trying and I eat a lot of cheese.

It's not so hard at home, but I work about 275 hours a month and work 24-36 hour shifts. I don't cook at work so I'm just trying to find a balance in allowing for a little more sodium with an increase in potassium and a more manageable diet on a daily basis.

That is tough. What about making things at home and taking them to work?

BeachIron

I'm just starting with the exercise again. I'm having difficulty really getting going right now though because when my systolic is up I get terrible headaches. I'm trying to get my BP down and my healthy eating in place before I worry too much about my calories or really getting hard into exercise. I'm working out about 20-30 minutes a day.

If you are not, add a good amount of walking to your day. It's easy on everything and yet still will help bring down your BP. It can be really rough in the beginning, but you will slowly build and your BP should come down unless you have an overriding medical issue. I'll also say to be patient with yourself and don't be afraid to take your rest days.

ncmedic201

Sweet potatoes!

White potatoes, too. And make sure you're eating the skin.

A low-sodium diet is pretty easy, though, if you cook at home mostly and learn to season with spices other than salt. I'm below 1,000 every day without even trying and I eat a lot of cheese.

It's not so hard at home, but I work about 275 hours a month and work 24-36 hour shifts. I don't cook at work so I'm just trying to find a balance in allowing for a little more sodium with an increase in potassium and a more manageable diet on a daily basis.

That is tough. What about making things at home and taking them to work?

I've been eating more veggies at work, salads and fruits. Still trying to find an easier way to add protein. It's a lot easier in the winter when I can make soups, chili, casseroles etc and bring them to work. I bought some canned wild salmon to try while I'm at home this week. Hopefully it will be good and I can easily add that to my salads. I read something about adzuki beans. I'm not sure if I will be able to find them around here but I will try them and see if they taste good.

NaomiJFoster

In addition to the foods already listed, also peaches, oranges (and orange juice).

ncmedic201

I'm just starting with the exercise again. I'm having difficulty really getting going right now though because when my systolic is up I get terrible headaches. I'm trying to get my BP down and my healthy eating in place before I worry too much about my calories or really getting hard into exercise. I'm working out about 20-30 minutes a day.

If you are not, add a good amount of walking to your day. It's easy on everything and yet still will help bring down your BP. It can be really rough in the beginning, but you will slowly build and your BP should come down unless you have an overriding medical issue. I'll also say to be patient with yourself and don't be afraid to take your rest days.

Is an exercise bike just as good as walking? I love walking...unfortunately the weather has not been very cooperative, nor has my crazy work schedule. I did find some exercise video's on YouTube so I was able to do that at work. I'm trying to find ways to add exercise to my routine at work. It's just got to be short, limited space requirement and not overwork me so much that I am to sore to lift when I'm done

ncmedic201

How much weight did you lose when you noticed your BP drop?

Only about 10 lbs, but I think it was the changes in my sodium intake that had a bigger affect than my weight loss.

DatMurse

http://www.drugs.com/cg/potassium-content-of-foods-list.html
what is your bp?

When not eating like I should, it's about 140/90. When I maintain a lower sodium diet (about 1000 mg or less) It comes down to about 120/80 or less. It's just hard maintaining a diet like that. I'm thinking that if I can do 1:1:3...1 calorie, 1 mg sodium, 3 mg potassium averaged out for every meal then I should be able to eat more realistically and control my BP with diet and exercise.

what is your bmi?

while I don't follow off of bmi for weightlifters I am wondering what yours is.

BeachIron

I'm just starting with the exercise again. I'm having difficulty really getting going right now though because when my systolic is up I get terrible headaches. I'm trying to get my BP down and my healthy eating in place before I worry too much about my calories or really getting hard into exercise. I'm working out about 20-30 minutes a day.

If you are not, add a good amount of walking to your day. It's easy on everything and yet still will help bring down your BP. It can be really rough in the beginning, but you will slowly build and your BP should come down unless you have an overriding medical issue. I'll also say to be patient with yourself and don't be afraid to take your rest days.

Is an exercise bike just as good as walking? I love walking...unfortunately the weather has not been very cooperative, nor has my crazy work schedule. I did find some exercise video's on YouTube so I was able to do that at work. I'm trying to find ways to add exercise to my routine at work. It's just got to be short, limited space requirement and not overwork me so much that I am to sore to lift when I'm done

Oh good, you're lifting. Just a suggestion, try lifting first, and then do your cardio. It will help with your lifts and it's a bit safer as you'll be fresher when you handle the weights.

As for biking vs. walking, I suggested walking only because it's easy on the body and a great way to ease yourself into exercise when you're finding it difficult. The important thing is that you're doing something right now, particularly if your BP is so bad that you're getting headaches. You have told your doctor about this, right? Those headaches could be a danger sign. I'm sorry, I'm clearly not a doctor, but I have family members who have had strokes and high BP and headaches are a danger sign.

Honestly, talk to your doctor, follow his/her advice, and otherwise keep up your diet and exercise. Unless your doctor tells you otherwise, your BP should come down over time from those.