High blood pressure? Drop the mercury a notch by getting more potassium in your diet.

In a recent scientific review published in the Journal of Clinical Hypertension, researchers evaluated the literature for blood pressure studies on potassiumcalcium, and magnesium. While all three of these nutrients help lower blood pressure, potassium was found to be of special importance. In fact, those getting the most potassium in their diets had the healthiest blood pressure levels.

It isn’t just that Americans consume too little potassium (about half the recommended daily allowance), but also that we get too much sodium (about twice the RDA). Because potassium and sodium have opposing roles in the body, too much sodium and too little potassium is a recipe for high blood pressure.

Here are three ways to help get your blood pressure into a healthy range:

  • Steer clear of processed foods and plain table salt. Base your meals on fresh, whole foods and choose to season with herbs and spices. When you do use salt, use Celtic Sea Salt – a pure, natural salt that provides a balance of minerals, not just sodium.
  • Enjoy more potassium-rich foods like avocados, beans, lentils, Swiss chard, spinach, and cremini mushrooms.
  • Because most whole-foods multivitamins provide very little potassium, consider taking a potassium supplement (like potassium citrate) to get the 4.7 grams per day recommended by the Institute of Medicine.
[Ed. Note: Nutrition expert Kelley Herring – founder of Healing Gourmet has created a revolutionary 7-part health transformation program called Your Plate, Your Fate that reveals how you can protect your health and optimize your weight by maximizing the nutrients in your food.

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Kelley Herring

Kelley Herring is the Founder & CEO of Healing Gourmet – a multimedia company that educates on how foods promote health and protect against disease. As a young adult, Kelley battled a debilitating health condition that went misdiagnosed by multiple doctors for more than a year. Finding no help from “modern medicine”, she turned to her own knowledge of biochemistry and her passion for health research. She soon learned that her symptoms were related to nutrition and within weeks, she charted a course back to health with nothing more than simple lifestyle changes and the power of the plate. The lessons she learned spawned the creation of Healing Gourmet. Kelley is a firm believer in vigorous exercise, moderate sun exposure and delicious, healthy, home-cooked meals. She is also the creator of Healing Gourmet’s Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility.