Summer Days, Healthy Hearts & Potassium

As we breeze through our summers with relaxing evenings and lazy weekend getaways, we may think that drinking enough water is our only health concern.  We keep ourselves hydrated at the beach and before and during exercise.  This summer, with the record-breaking heat throughout the nation, we need to be aware of other health issues.  Besides drinking water, we need to pay more attention to our electrolyte levels.  Athletes, those working outdoors, and the elderly should focus on their intake of salt and potassium.  Signs of low potassium include muscle fatigue and sensitivity to heat – a notable issue in hot and humid weather.  For those high-risk groups, choosing sodium filled sports drinks and salty snacks, along with fresh fruits and vegetables high in potassium will keep electrolytes at healthy levels. 

        In addition to maintaining our bodies’ water balance, a recent study has confirmed other effects potassium has on our health! A review from the Journal of the American College of Cardiology¹ linked increased potassium intakes to a 21% reduced risk of stroke.  The study also stated that higher potassium diets may reduce the risk of coronary heart disease and cardiovascular diseases.   These results lend support for diets high in potassium.  Excellent sources of potassium are fruits, vegetables, and low-fat dairy, all of which are part of a healthy lifestyle!  Filling our plates with more fresh, whole foods and less processed foods will help us increase the potassium in our diets.  The DASH plan has touted the cardiovascular benefits of low sodium and high potassium diets for years.  Other studies associate additional benefits with high potassium diets.  High potassium diets have positive effects on bone mineral density² .  Low potassium diets have been linked to higher type 2 diabetes levels³ .   Most Americans will benefit from increasing this nutrient in their meal plans.  For those with impaired kidney function or taking hypertension medications or diuretics, potassium intake should be limited to prevent cardiovascular issues.

The recommended intake of potassium for an average adult is 4,700 mg per day, more than double the recommendation for sodium (2,300 mg for an average adult, 1,500 mg for adults with risk factors).   Most people reach only half of their recommended potassium intake, as they choose processed, packaged foods over fresh, wholesome options.   Selecting fruits and vegetables is a nutritious choice that will increase overall health and your diet’s potassium to beat the heat and help your heart! 

Some of the best sources are:

Potato, medium baked with skin:      925 mg

Spinach, cooked, 1 cup:                  800 mg

Avocado, cubed, 1 cup:                   730 mg

White beans, canned, ½ cup:           595 mg

Yogurt, plain, 8 oz:                          580 mg

Medium sweet potato with skin:        540 mg

Broccoli, 1 cup:                               460 mg

Banana, medium:                            420 mg

Cantaloupe, 1 cup cubed:                430 mg

Lentil, ½ cup cooked:                      365 mg

1         D’Elia L, Barba G, Cappuccio FP, Strazzullo P., “Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies” J Am Coll Cardiol. 2011 March 8; 57 (10):1210-9. 

2        Karp HJ, Ketola ME, Lamberg-Allardt CJ. Acute effects of calcium carbonate, calcium citrate and potassium citrate on markers of calcium and bone metabolism in young women. Br J Nutr.   2009 November  102(9):1341-7.

3        Chatterjee R, Yeh HC, Shafi T, Selvin E, Anderson C, Pankow JS, Miller E, Brancati F. Serum and dietary potassium and risk of incident type 2 diabetes mellitus: The Atherosclerosis Risk in Communities (ARIC) study. Arch Intern Med.  2010 October  170(19):1745-51.

Savvy Salad Recipe

The Savvy Salad

The Savvy Salad is one of the healthiest salads I have ever created.  Besides the satisfying textures and colors, the combination of protein, fruits, and greens serve as a low-calorie, nutrient-dense vegetarian meal.  The salad’s bright green base contains Swiss chard, an exceptionally nutritious, health-promoting vegetable.  Together with crispy romaine lettuce, the dish is full of Vitamins A, K, and C.  The protein source, black lentils, is high in fiber, minerals, B Vitamins, and iron.   Not only is the fresh, diced watermelon refreshing but also an excellent source of Vitamin C, Vitamin A, and the carotenoid lycopene.  Green peas, in addition to their fiber, contain phytonutrients with anti-inflammatory and antioxidant benefits.  A sprinkle of walnuts provides a dose of heart healthy omega-3 fatty acids and keeps you feeling full.   Julienned yellow beets top the salad, adding a unique mix of the phytonutrients betalain and carotenoid, protecting against certain vascular and heart diseases.  The creamy, rich flavor of feta cheese nicely contrasts the sweetness of the other ingredients, adding calcium, protein, and a hint of saltiness.  A touch of mint and parsley livens up the salad with extra depth and complexity.  Drizzled with a light champagne vinaigrette, the Savvy Salad packs a nutrition punch as a flavorful balanced meal.

Savvy Salad

Yields: 4 servings

4 cups chopped Swiss chard leaves

4 cups chopped Romaine lettuce

1 cup black lentils

1 cup shelled green peas (fresh or frozen)

1 cup cubed seeded watermelon

1 cup yellow beets, peeled and julienned

¼  cup coarsely chopped fresh parsley

¼  cup coarsely chopped fresh mint

¼  cup crumbled Feta cheese

¼ cup raw walnuts, chopped

1. Place lentils in a large saucepan and cover with water to 2 inches above lentils.  Bring to a boil.  Cover, reduce heat, and simmer for 15-20 minutes or until lentils are done.

2. Add green peas to pan with lentils, and cook for 2 minutes or until crisp-tender.  Drain and rinse lentils and peas with cold water.  

3. Combine lentils, peas, watermelon, parsley, and mint in a large bowl and toss.

4. Line 4 plates with 2 cups chopped Swiss chard and romaine lettuce. 

5. Top each plate with 1 cup lentil mixture.

6. Garnish each salad with ¼ cup yellow beets, 1 tablespoon feta cheese, and 1 tablespoon chopped walnuts.

7. Serve with 1 tablespoon champagne vinaigrette.

Champagne Vinaigrette

Yields: 4 Servings

½ shallot, peeled and chopped

2 tablespoons champagne vinegar

2 tablespoons extra virgin olive oil

½ tablespoon Dijon mustard

¼ teaspoon salt

Freshly ground pepper, to taste

1.       Combine shallot, vinegar, oil, mustard, salt, and pepper in a small bowl.  Whisk until incorporated.