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KAT1002's Photo KAT1002 Posts: 17
3/3/10 4:59 P

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Thanks for the websites that show potassium and magnesium rich foods. I'm doing pretty well at reducing areas to the recommended amounts, but I still haven't managed to increase my potassium or magnesium up to the recommended levels.

The nutrition tracker here has been such a godsend! I had no idea how much sodium I was eating because of processed foods. And I am noticing the effects that a high-sodium meal have on me. Today my lunch was a higher sodium content, and afterwards I got a headache, I felt queasy, and my mom looked at me and noted that my face also got really red. I would have never thought to associate those symptoms with my pasta and slice of French bread before SparkPeople!

ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
3/3/10 12:49 A

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Kidney doctor changed my diuretic to different time of day to hopefully help me go to sleep before 3:00 a.m. they doubled my BP meds a month ago, it's better. he wrote a prescription for me for a larger blood pressure cuff. I'd not been able to take my own because the digital unit would always say "error". I am cutting out any salt except whatever comes naturally in fresh food. No canned.

Echo from Tucson, AZ
JAZZIE28's Photo JAZZIE28 Posts: 15,187
3/2/10 2:18 P

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I don't have problem with not adding salt to my food. I haven't used it in years (replaced it with a little pepper instead). I'm more concerned with the sodium content already in foods, that I hadn't realized before. That's my challenge..thank goodness for the Nutrition tracker,it is hard so I push myself to buy and eat more fresh vegetables.

"Happiness is a grateful spirit, an optimistic attitude and a heart full of love."

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KARIMAHFIT's Photo KARIMAHFIT Posts: 75
3/1/10 11:06 P

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So helpful! emoticon

The only thing constant is change. If you're not changing, your dead.


No one can make you feel inferior without your permission




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WANT2BEHEALTHY7 Posts: 4
3/1/10 6:47 P

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I stopped adding salt to my food when I was pregnant cos my legs were swelling. My oldest is 25, I only add salt to water for pasta. There is already way to much salt in whatever we eat or drink.Now I'm trying to get my husband to take it easy on the salt.

MAIA2011's Photo MAIA2011 SparkPoints: (0)
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3/1/10 5:22 P

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Thanks so much! I went to both those websites and printed out the lists. I'll see if I can plan a day in such a way that I get enough potassium and magnesium. Thanks again! emoticon

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CELLOMARM's Photo CELLOMARM Posts: 194
3/1/10 1:47 P

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Maia, try this website for potassium-rich foods:
www.buzzle.com/articles/potassium-ri
ch
-foods-list-of-foods-high-in-potassiR>um.html


And this one for magnesium-rich foods:
www.whfoods.com/genpage.php?tname=nu
tr
ient&dbid=75#foodsources


If you have any more questions about minerals in foods, just google what you're looking for.

Hope this helps!


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MAIA2011's Photo MAIA2011 SparkPoints: (0)
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2/28/10 11:07 P

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Thank you! I've seen those little messages like eat more leafy greens and fish, etc. Is there a complete list somewhere else? I've added those things to my diet and don't seem to be able to meet my goals, either. For example, I noticed that eating a lot of vegetables doesn't really increase my carbohydrates that much. It is complicated!

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CELLOMARM's Photo CELLOMARM Posts: 194
2/28/10 10:23 P

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Maia, I think if you look on the page that gives you your daily summary, there are recommendations for foods that contain potassium, magnesium and calcium. I'm like you, I just can't seem to get my required amount.

As for sodium, my goal is to keep it as close to 2000mg/day as possibe. I can't imagine having as few as 1200mg. That'll be my next goal! emoticon

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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/28/10 5:46 P

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Nutritionist gave me a guide with all the proper amounts of nutrients. It says 2400 salt. I think that's too much. I have less than that. My ankles swell with certain foods. Am learning which ones, that will help the problem -besides diuretic.

Echo from Tucson, AZ
MAIA2011's Photo MAIA2011 SparkPoints: (0)
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2/28/10 3:50 P

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Great topic! I know that there is an interplay of nutrients to lower blood pressure. I have managed to lose a little weight and significantly lower my blood pressure. I often make all my main nutrient nutritional goals, though oddly getting enough carbs is difficult. However, I am lucky if I get below 2300 mg of sodium each day though I don't usually go over 3000. I don't add salt MOST of the time. However, what I am worried about is that I never make my potassium goal or magnesium goal and calcium is spotty. I can't figure out how to get all those nutrients from diet when I am aiming for a certain calorie goal. How do I get 4500 mg of potassium a day? I would appreciate any advice!

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CORNIES's Photo CORNIES Posts: 11
2/28/10 3:15 P

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You can freeze beans after you cook them. As long as you don't need them to look perfect they are great for everyday use. I cook a whole pound at one time. There are only 2 of us so that is enought for several meals.

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SARAEVANGELINE3 Posts: 670
2/28/10 11:04 A

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I too get dry beans and cook them in a crock pot. I dont salt anything but use various spices. I would like to find a low sodium cold cut that I could make a sandwich. Bev.

JDYJMM2000 Posts: 737
2/28/10 9:44 A

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You should take in l200 or less mg of sodium a day which is 1/2 tsp ... good job

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DEVORA4 SparkPoints: (0)
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2/28/10 6:56 A

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I read normal people should do a teaspoon of salt a day. So I have my own shaker and use half the amount In the beginning it was terrible, BUT now it is quite nice

ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/27/10 8:45 P

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I'll get the salt-free tomato sauce, too. It will at least have less salt. Have a pkg of dry beans to put in the crock pot. That's the only way I could cook them properly. I found out the various canned bean caused me various problems. So had to stop buying those. Although for some reason Wendy's chili is okay.

Echo from Tucson, AZ
CELLOMARM's Photo CELLOMARM Posts: 194
2/27/10 8:07 P

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Thanks, for the suggestion. I'll try the salt-free tomato sauce but I'll probably end up cooking pasta without it -- just mix the noodles with veggies and a little olive oil.

I will buy more dry beans and leave the cans for emergency meals only. My weaknesses are canned black beans and canned baked beans. I won't deprive myself, though -- just monitor how much and how often I use a can opener.

Edited by: CELLOMARM at: 2/27/2010 (20:08)
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SUNSHINE_GAL's Photo SUNSHINE_GAL Posts: 2,664
2/27/10 10:01 A

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I'm on my third day without using the salt shaker. I also am cooking all my beans etc from scratch to avoid high sodium in canned goods.

Tanya

Tanya

Leader: Spark Arizona Team

Leader: 60+ LQQking to Lose 50+

Leader: Friends of the Heart
************************

"God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference."

"I would rather live my life as if there is a God,
and die to find out there isn't,
than live my life as if there isn't,
and die to find out there is".


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JDYJMM2000 Posts: 737
2/26/10 7:14 P

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Try the tomato sauces without salt...then the other ingredients can add the salt and you will be consuming less

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CELLOMARM's Photo CELLOMARM Posts: 194
2/26/10 5:40 P

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The main dish that I don't think tastes good without salt is anything with a tomato base (sauce, diced, stewed). I know that there is already a lot of sodium in canned tomatoes but I still add salt to my spaghetti, vegetable soup, etc. Luckily, I don't use canned tomatoes everyday. My biggest problem is the hidden sodium in other foods.

I'm going to look for that Costco seasoning and try it in my bean-based foods. Otherwise, for my fresh veggies, I've taken to using lemon juice instead of salt.

It's funny. As a child, my dad had been diagnosed with high blood pressure and we never even had salt in the house. I got used to eating that way but that's obviously changed. I'm going to get back to a more salt-free diet. Now it's about my health.

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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/26/10 1:30 P

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Have been using one of the salt substitution mixtures, but when I use it there's always pieces of hard stuff that has not softened or cooked in. I'll check out the Costco blend you mentioned. I used to cook with absolutely no salt for years, but seemed like regular food tasted much better then. Enjoying the real taste of food was great. Now, for some reason, food does not have much taste for me. A friend is bringing me some of the Mexican basil - she says lemony taste. That sounds good. Have some fresh Thyme in the freezer and I bring it out and use a few and the taste is good. Many of the dried spices just don't cut it. I have several bottles of dried spices and they have no decent flavor. More money down the drain.

Echo from Tucson, AZ
SUNSHINE_GAL's Photo SUNSHINE_GAL Posts: 2,664
2/26/10 1:03 P

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Salt has always been a hard item for me to give up. However, I'm paying close attention to it daily through the Nutrition Tracker reports and slowly lowering the quantity. I'm now in the "safe zone" (daily recommendation)but still need to lower because of the high BP.

COSTCO has a seasoning called "Organic No-salt Seasoning" made by Kirkland. It has 21 different organic spices and taste really good. Another secret I've been using is substituting basil for salt. This seems to be working very well also. I'm hoping I'm on my way to reducing salt, but to be honest, I've never been really good with spices. I lack the "what goes with what" knowledge. Any suggestions?

Tanya

Tanya

Leader: Spark Arizona Team

Leader: 60+ LQQking to Lose 50+

Leader: Friends of the Heart
************************

"God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference."

"I would rather live my life as if there is a God,
and die to find out there isn't,
than live my life as if there isn't,
and die to find out there is".


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INDELIBLE.INK's Photo INDELIBLE.INK Posts: 273
2/26/10 8:08 A

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i really appreciate this discussion. just wanted to say that.

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CELLOMARM's Photo CELLOMARM Posts: 194
2/24/10 3:24 P

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I am following through with a suggestion that I was given yesterday by, of all doctors -- my cat's vet. He suggested that I switch from drinking spring water to distilled water. He explained that distilled water has the salt removed and will dilute any salt that my body might have absorbed -- especially from hidden salt found in foods.

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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/20/10 3:39 P

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Well, I sure messed up. My ankles swelled up a little more than they should have. I had bought a bag of "baked" potato chips thinking they'd be okay. Ate a few, and only a few. Then I found out that the baked potato chips have more salt then regular potato chips because they put more salt on them to make them taste better. So much for that. Am giving the rest of bag away. Sure don't need that to happen again. Going to the store and hope I can find things that will help keep my sodium down enough so my ankles don't swell. Echo

Echo from Tucson, AZ
JDYJMM2000 Posts: 737
2/20/10 12:11 P

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I cut my sodium intake to under 1200 mg daily... With that I have been able to cut my high blood pressure meds by 1/3 (also had a weight loss so not all due to sodium regulation) ... it is great thanks for all the support.

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CORNIES's Photo CORNIES Posts: 11
2/17/10 11:02 A

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Struggling with my blood pressure today. Made homemade bean soup with some ham stock I had in the freezer.....to was too salty. My husband will have to eat the leftovers. I seem to be becoming even more salt sensitive.

I to do not understand the potassium issue....I do well with all the other minerals partly because I supplment calcium because I don't use dairy because of lactose intolerance.

I need to get another doctor's appointment and am due for my yearly blood work.....have to do it soon. Will make the appointment today.

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JENEXPO's Photo JENEXPO Posts: 62
2/16/10 4:05 P

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Yes, good luck with that! I do not know what my levels are, I just know it is very hard for me to get the amount Spark People say I should be getting...so if I am really trying and not getting there imagine what years of not trying has done to my levels!

Jennifer

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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/16/10 3:47 P

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Hi Jennifer -- I just read your info on balancing your potassium, etc. I think it will probably be good for me to after I get lab results when I see me doc on March 1st. I have a feeling I'm off kilter of some of that. I'll check back with you and let you know what he says, and then see if your combination will help.
Keep it up, Blessings and peace, Echo

Echo from Tucson, AZ
JENEXPO's Photo JENEXPO Posts: 62
2/16/10 3:43 P

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Let me know how the beans come out, I may make some, too. I have been finding that if I cook a lot of something good and put it in individual containers in the fridge I always have something good in a hurry, and also can throw it in a bag and take to lunch at work. My husband has been loving that too! Beans would be good to have.

I will maybe try with Mrs. Dash, lots of onions and some garlic? I am not sure!

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JENEXPO's Photo JENEXPO Posts: 62
2/16/10 3:40 P

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Which forum is it under, I did not know where to look. I found a very exciting possibility for me, black strap molasses. I used to eat it as a kid in plain yogurt and loved it, if I put 2 TBS in 8 oz of plain yougurt it looks like it adds about 1500 mg, that is doable! I don't know if you would like it, sort of a wierd taste, but I do. Also 250 calories but it does give ma a third of my potassium for the day and alot of calcium, too. Also I had mushrooms today and that seemed to add quite a lot of potassium and hardly any calories. I will keep you updated on what I find. I baked a bunch of potatoes and put them in the fridge, too, I will try to heat one up every day and eat it with low fat sour cream.

Also oranges, bananas and grapes are pretty high. Spinach, too, but I am not that big of a spinach eater, I like it fresh tossed in salads, but not the whole salad, and instead of lettuce on a sandwich it is ok.

I am really trying to make the threshold in calcium, magnesium and potassium and stay under in sodium today, will let you know how that goes!

Jennifer

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KIMJEWKES's Photo KIMJEWKES Posts: 697
2/16/10 3:21 P

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I did say that I was planning on making my own pinto beans at home.

I have a bag of dry pintos in my pantry but I have yet to venture on the endeavor of making them myself. I hope I can come up with something tasty and low sodium.

I did post this message in the nutrition forum and got an answer from (what appears to be, at least) a dietitian: www.sparkpeople.com/myspark/messageb
oa
rd.asp#Anchor18355017


It looks like you are right about needing SO MUCH sodium! It's gonna be hard, but we can do it!

Edited by: KIMJEWKES at: 2/16/2010 (15:24)
JENEXPO's Photo JENEXPO Posts: 62
2/15/10 2:47 P

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Thanks Kim- It is hard to know what the right amount is! It is especially tough when you get conflicting information from anyone. It sounds like I should shoot for 4600, and do my best to get there, still have not made it quite, but will keep trying. I am going to make the recipe for red beans and rice that was the recipe of the day the other day, I know beans are supposed to have a lot.

Was it you that said you were amking your own pinto beans at home because of the sodium content in a can? I wonder how they turned out. If it was you, did you add salt, or what did you do to flavor them?

Jennifer

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KIMJEWKES's Photo KIMJEWKES Posts: 697
2/15/10 12:41 P

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You're right!

Most potassium supplements that I have come across have only about 300mg of potassium. Even if you were getting half of your potassium from food, you'd still need about 6-7 supplements to reach 4700mg. Of course, talk to your doctor before loading your body with supplements.

Now that you mention the AI for potassium, I'm finding tons of things that are recommending it, but still finding a lot that recommend as low as 2000mg. It's so weird. It's no wonder people don't get the right amount of potassium - NO ONE KNOWS WHAT IT IS!

I'll look around spark people for something more concrete and when I find it, I'll post it back here.

JENEXPO's Photo JENEXPO Posts: 62
2/15/10 11:30 A

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last one, is there someone on Spark Pages we can ask, like a registered dietician?

Adequate Intake ( AI) Adults: 4700 mg/ day

Chief Functions in the Body Maintains normal fluid and electrolyte balance; facilitates many reactions; supports cell integrity; assists in nerve impulse transmission and muscle contractions

Deficiency Symptoms Irregular heatbeat, muscular weakness, glucose intolerance

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JENEXPO's Photo JENEXPO Posts: 62
2/15/10 11:25 A

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This indicates you can have potassium toxicity but not from eating too much potassium, only from supplements. I do not think I could eat too much potassium ever, my problem is being able to ge enough!


Potassium Toxicity Potassium toxicity does not result from overeating foods high in potassium; therefore an Upper Level was not set. It can result from overconsump-tion of potassium salts or supplements ( including some “ energy fitness shakes”) and from certain diseases or treatments.

In the chapter about renal failure there are indications that potassium has to be ,imited pretty severely but Ican not find anything else.

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JENEXPO's Photo JENEXPO Posts: 62
2/15/10 11:20 A

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I do not know! It is confusing- I will send you a couple of quotes from my nutrition book and then see what else I can find!

Potassium and Hypertension Diets low in potassium seem to play an impor-tant role in the development of high blood pressure. Low potassium intakes raise blood pressure, whereas high potassium intakes, especially when combined with low sodium intakes, appear to both prevent and correct hypertension. 12 . Potassium-rich fruits and vegetables also appear to reduce the risk of stroke— more so than can be explained by the reduction in blood pressure alone.

No surprises there, but thought it was interesting.

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KIMJEWKES's Photo KIMJEWKES Posts: 697
2/15/10 11:12 A

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This page is interesting and talks about getting too much and too little potassium:

www.umm.edu/altmed/articles/potassiu
m-
000320.htm


I'm finding so much conflicting information about HOW MUCH potassium one should really have. My spark people always warns me when I have too much potassium (according to this site) - so I figure there MUST be dangers of getting too much - right?

Anyway, my sodium was bad this weekend:
Saturday - 2400mg
Sunday - 3300mg

I'm back on track today.

ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/15/10 9:35 A

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Jennifer - Thanks for replying. I have stage 3 renal failure which is pretty calm right now. Have to be sure to drink enough water, which I do now. The they feel the 135 BP is high because of kidney. They want it down to at least 120 and hopefully under. Don't know the reason for the difference in salt intake but will know more after lab work next week. My Mom (88 years old) has problems with her Potassium plunging way down to next to nothing, so she is taking prescription potassium. I don't know if I'll inherit her problem. There is a combination of calcium citrate and magnesium. Also, one with zinc. Another combination or two, I think. I don't seem to be able to take the calcium citrate - have bought so many bottles through the years trying to take it. So, now because the D-3 helps calcium absorb I use Tums. I need calcium supplement because of being lactose intolerant. Even though tums is calcium carbonate, it is at least in a form to be easy to absorb. I have to wait until next month to get a wrist BP cuff -- and have to shop around. The prices are one extreme to the other and my budget is rather strained right now with buying all the food items I need to be on my eating 6 meals a day with all the right balance. Most foods also have sodium, so when I have all the charts, etc., I can calculate how much sodium I'm getting for sure. I know the lab work will show electrolyte ratio I'm at now. It's all going to take time. Echo

Echo from Tucson, AZ
JENEXPO's Photo JENEXPO Posts: 62
2/15/10 9:01 A

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ECHO-135/65 does not sound all that bad to me. I guess the top number is high, but the bottom is not at all, where do they want you to be? You are having some sort of kidney issues? I am just reading about that in my nutrition class. The potassium is tough, how many milligrams are you getting a day? I would keep my sodium below 2400 if you are having edema problems. I do not think a home BP cuff is a bad idea, not familiar with the wrist BP cuff.

KIM- I checked my Nutrition book to see what the RDA of Potassium was, it does not have one, and they have never found an amount that is too high so they give an AI which means shoot for at least that much, and it is 4700 mg per day for adults! Not sure why yours is set so different from mine, though! I will probably see if I can find a potassium supplement, I am also having a hard time getting the Magnesium I should get, even though the requirements are low, I am not getting enough! I will keep working til I get it right! I sure am happy I found Spark People!

Jennifer
Jennifer

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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/15/10 1:05 A

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Doctor doubled my Diovan because my BP was 135/65. I have a chart with my diet that I still can't seem to eat enough of, I'm not hungry. The sodium count says 2400 a day. That seems sort of high and I have to do some checking about it. I know I've not had anywhere near that yet. But, I drink a lot of water, and have a pretty good amount of foods with potassium. My ankles have been swelling and I'm on a diuretic, which helps a lot. My nephrologist and regular doctor have each given extensive lab sheets to have lab work next week. Then we'll see what they say. I want to get a wrist BP cuff. What do any of you think about that? Thanks, Echo

Echo from Tucson, AZ
PIU1962 Posts: 15
2/13/10 8:45 P

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Thanks for your update. Will try drinking spring water more often

Edited by: PIU1962 at: 2/13/2010 (20:54)
JENEXPO's Photo JENEXPO Posts: 62
2/13/10 3:50 P

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Thanks Kim- Iwas just saying to my husband next time I go in for a physical I am going to have my potassium levels checked. I notice the biggest difference in swelling when I eat something high in sodium, but I do notice when I take my viatmains, which I do not that often a couple of times a week, which probably has a good dose of potassium in it my swelling is way down. I will keep experimenting! Thanks for the follow up!

PIU62- I was wondering if you have a water softener. Would that add a lot of salt to tap water? I do not know, but I do know that people put salt in their water softeners, so I think that must add some.

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KIMJEWKES's Photo KIMJEWKES Posts: 697
2/13/10 2:31 P

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JENEXPO - I'm definitely no nutritionist. My calories are set about 300 lower than yours, and I'm sure that would account for a small amount of the higher potassium requirements, but definitely not twice as much.

Maybe I'm wrong here, too, but from what I understand; a lower sodium intake allows your body to absorb more potassium from the foods you eat.

Do you notice a difference in your swelling on days where you consume 4000mg or more of potassium? If I were you, I'd do a big more research and next time you see your doctor, as him or her questions about recommended potassium.


PIU1962 - Tap water is known to carry a small amount of sodium. It's different depending on where you live, but each cup can generally contain about 20mg of sodium, which really isn't much - but can add up to about 200mg per day - which is about 10-20% of your RDA for sodium.

Friday's sodium - 1335mg

Edited by: KIMJEWKES at: 2/13/2010 (14:31)
PIU1962 Posts: 15
2/12/10 11:19 P

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I am new to this forum and trying desperately to control my blood pressure which is partly genetic, and sometimes spikes in the evening. What does spring water as opposed to tap water do?

JENEXPO's Photo JENEXPO Posts: 62
2/12/10 5:50 P

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No! That is what my spark page tells me! 4500- 5000 mg per day. Do you think it is a mistake? They have set my calories at 1500 to 1800.

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KIMJEWKES's Photo KIMJEWKES Posts: 697
2/12/10 5:37 P

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JENEXPO:

4600mg seems REALLY high for potassium. Did your doctor tell you to aim for that number? I'm just curious...that's the highest number of mg I have ever seen someone aiming for - but I'm no doctor - and if yours told you it would help with your edema, then by all means aim high for that 4500.

If you were told to try for at least 4500, I understand why you would be so frustrated, as it seems near impossible, especially while trying to watch your weight. You would have to eat AT LEAST NINE - what most people consider the king of potassium - BANANA'S to hit that number. I feel for you.

Spark people has my goal at between 2000 and 3500 - which isn't extremely hard to reach - especially since I try to eat potatoes every day.



KIMJEWKES's Photo KIMJEWKES Posts: 697
2/12/10 5:26 P

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Thurs: 1749

Under my "goal" of 1750...but I'd rather be closer to 1500, and I blame my increase in sodium on my 1/2 weight gain.

I'm terrible.

JENEXPO's Photo JENEXPO Posts: 62
2/12/10 11:53 A

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Ohhhh! I just read down a few posts and see the list from Jitsuka about high potassium foods! Thanks a bunch, I forgot to mention I found tomato juice and V-8 to have a lot, but high sodium too. Grapes and tomato products should prove to be very helpful, I will check that avenue, thanks a bunch!

Jennifer

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JENEXPO's Photo JENEXPO Posts: 62
2/12/10 11:47 A

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I am trying to stay within 2300 mg a day and most days I do, but the thing i am having trouble with is how to get enough potassium! I know potassium is very important for people with high blood pressure, and I have never been able to make the 4500 mg recommended. I had 4480 one day, very close. I have found oranges, bananas and baked potatoes to be good sources without a lot of sodium, what other suggestions are there? It seems very hard to do 4500 mg on a consistent daily basis.

I have a lot of problems with edema (swelling) and I think it is due to a lack of potassium, can anyone help?

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