nutrition: of salt and bananas

Last night I was out with a few friends and the topic of salt in one's diet came up. While most people know that a diet high in sodium can cause high blood pressure and lead to an increase risk of cancer and other cardiovascular diseases, many do not know that potassium plays a key role in the balance of sodium in your diet as well.

So how are sodium and potassium linked?

Both are electrolytes. An electrolyte is a mineral salt that can conduct electricity when dissolved in water. They both function in the maintenance of your kidneys, muscle and nerve cell function, as well as heart function. Each one of your cells has a little sodium/potassium pump. This pump regulates the amount of sodium and potassium in your cells. Too much sodium in your cells and not enough potassium, and your cells can swell with water, eventually bursting.

Many studies show that reducing the amount of sodium in your diet alone is not enough to improve blood pressure. An increase of potassium intake is also required. Today, most Americans (and likely most Canadians too) have a sodium to potassium ratio of 2:1 in their diets. For optimal health, our diets should consist of a ratio of approximately 5:1 (potassium to sodium respectively).

So what are some foods that are high in potassium, but low in sodium?

Vegetables

• Asparagus
• Avocado
• Corn
• Lima Beans
• Tomatoes

Fruits

• Bananas
• Peaches
• Plums
• Apples

Meats

• Chicken
• Lamb
• Cod
• Tuna
• Salmon

So do your body a favour and avoid the salt shaker next time. Instead try getting creative with other spices. It has also been my experience that if you eliminate as much salt from your diet as possible (all the sodium you need is naturally found in the foods you eat), your taste buds will eventually acclimate to less salt and things will taste wonderfully flavourful without the need to add more salt.

Reference: Encyclopedia of Healing Foods (2005), Michael Murray MD