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Hi Everybody, Debbie Benson here... 

This is where I can tell you about what I know, what I have found out, and here I can also rant a bit. 

Since I was a little girl I have been aware of sodium, both high and low levels, as you learned in my first Season-It Newsletter 3 Tips That Help A Low Sodium Diet.  Starting Benson's Gourmet Seasonings has been a dream come true.

As I learn and find helpful information, tips, products, recipes, and websites, I will share the information with you here.  Then, you can follow-up and do your own research and make your own, more informed decisions regarding your health, or the health of a loved one.  Knowledge helps you and gives you the power to make better decisions.

It's not just about what you don't do or can't have.  It's also about things you can or should do or add to your diet that can make a difference. Here we go...


High Potassium Fruits, Vegetables and DairyOne of the best ways to lower your blood pressure naturally, is to increase your potassium to about 4700 mg daily. This is about double the suggested daily sodium intake of about 2000 mg.  

Potassium is found in low or high amounts in just about everything we eat. and higher in fruits, some vegetables like potatoes, legumes (beans), nuts, seeds, dairy, meats including fish, molasses and chocolate. 

Here is a list of fruits and vegetables high in potassium to easily help you increase your daily potassium intake. Try to add these to your diet. If you only eat a couple of servings of vegetables add another.  You're not eating fruit then include a serving or two to start. Try adding some yogurt, raisins and/or nuts.  It's pretty easy to get started.  
  • 1 medium Baked Potato: 926 mg
  • 1 medium Baked Sweet Potato: 540 mg
  • 1 medium Banana: 425 mg
  • 1/2 cup cooked Pinto beans (a legume):  400 mg
  • 1/2 medium Avocado: 345 mg
  • 1/2 cup Cooked spinach : 290 mg
  • 1/4 cup Raisins: 270 m
  •    1 medum raw tomato: 245mg
  •    1 small orange: 240mg  
You can learn more about the Dash Diet and potassium here
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Disclaimer:  This will be information, ideas and comments only. You should check with your doctor before changing your diet.

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