Sodium and Potassium Diet and Health Facts

 Too much sodium in your diet can lead to high blood pressure and increase your risk of heart attack and stroke. But how much sodium is too much? The experts from the makers of LoSalt, the world’s leading low sodium alternative to table salt, recommend that adults should only consume 5 grams of salt per day (1,937.9 mg of sodium). 

Approximately 75% of the salt we consume is hidden in  every day foods like, bread, cheese and cereal. If you add salt to your food at the dinner table substituting it with LoSalt will help reduce the sodium intake in your diet.  

LoSalt is a blend of sodium chloride and potassium chloride.  Just like too much sodium in your diet can lead to high blood pressure, too little potassium in your diet does the same thing.  Studies have shown that if you increase your potassium intake it can actually reduce your blood pressure.  It is very important to maintain a proper sodium and potassium balance.

The average American diet contains only 80% of the recommended potassium intake. Sodium and potassium work together to maintain a healthy blood pressure level. It is important to lower your sodium intake and eat more potassium rich foods.  Consider adding these foods high in potassium to your diet:

  • Bananas
  • Potatoes
  • Nuts and Seeds
  • Milk
  • Yogurt
  • Fish
  • Whole Grain Cereals

 If you are planning a Cinco de Mayo celebration in a few weeks below are some great recipes you can try from LoSalt.

Quorn Fajitas

SERVES 4 (two each)
2 tablespoons olive oil
1 red onion, thinly sliced
85g chestnut mushrooms, quartered
1 green and 1 yellow pepper, seeded and sliced
250g frozen Quorn pieces
2 teaspoons mild chili seasoning
Half a teaspoon turmeric
8 flour tortillas
6-8 tablespoons mayonnaise or soured cream
half an iceberg lettuce or 2 little gem lettuces, finely shredded
slice avocado sprinkled with chili flakes, to serve
LoSalt and freshly ground black pepper to taste

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1.    Heat the oil in a large frying pan or wok and add the onion, mushrooms and peppers. Stir fry for 2-3 minutes then add the Quorn. Sprinkle with spices and stir-fry for 2-3 minutes until the Quorn is hot all the way through. Season to taste with LoSalt and pepper.
2.    Wrap the tortillas in kitchen foil and warm through in a hot oven at 200°C/400°F/Gas Mark 6 for about 5 minutes. Alternatively dry fry in a frying pan for 1 minute on each side until lightly charred and warmed through.
3.    Put everything in serving dished in the middle of the table and let everyone help themselves to a tortilla, Quorn mix, shredded lettuce, mayo or soured cream and sliced avocado. Great family fun!

Healthy Med-Mex Nachos

Recipe by Chef Mareya Ibrahim, the Fit Foody and founder of Eat Cleaner.
Mango Tomato Salsa:
1 ripe mango, peeled, pitted, and diced
2 medium Roma tomatoes, finely chopped
¼ medium red onion, finely chopped
1 jalapeño, halved, seeded, and minced
3 tablespoons chopped fresh cilantro
Juice and finely grated zest of 1 lime
½ teaspoon LoSalt

6 reduced carb whole wheat pita bread
Nonstick cooking spray
2 teaspoons ground cumin
½ pound grilled chicken breast, cubed
1 (15-ounce) can black beans, drained and rinsed
2 cups shredded low fat Monterrey jack cheese
1 cup nonfat plain Greek-style yogurt
Juice and finely grated zest of 1 lime
¼ teaspoon LoSalt


1.    To prepare the salsa: In a mixing bowl, combine the mango, tomato, onion, jalapeño, garlic, cilantro, lime juice, zest, and salt.
2.    Toss to mix the ingredients together. Set aside to allow the flavors to come together.
3.    To prepare the nachos: Preheat oven to 300-degrees F. Halve the pita bread horizontally to give you 12 rounds. Cut each round into 8 wedges. Arrange the pita triangles in a single layer on 2 baking pans. Lightly spray the surface with nonstick cooking spray and sprinkle with cumin. Bake until very lightly crisp, about 5 minutes.

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LoSalt is the U.K.’s leading healthy, low-sodium alternative to salt sold worldwide and in more than 4,500 stores in the U.S. It is a reduced sodium salt with 66% less sodium than regular table, sea and rock salts. Unlike other alternatives/substitutes on the market, it tastes just like regular salt – making it ideal for seasoning food on the table and in all cooking. It is a natural product with no artificial flavoring. LoSalt is easy to use because if a recipe calls for 1 tsp of salt, use 1 tsp of LoSalt. For more information about LoSalt and to find a store that sells it near you visit .

*Disclosure: This is a sponsored post on behalf of LoSalt. I received product compensation in exchange for this post.

About Our Founder

Cascia Talbert is a busy blogger,  and mother of five children, living in Spokane, WA. With a B.A. in history and law and a passion for writing and staying healthy, she started The Healthy Moms Magazine in 2007. The Healthy Moms Magazine is currently ranked the top health blog for moms. Ms. Talbert believes that if mothers are well educated on health issues and how to stay healthy, they can pass that information down to their children and reverse the childhood obesity statistics in the U.S.

Ms. Talbert  runs the Healthy Moms Social Network, is the founder of Healthy Moms Media, and also blogs at You can follow her on, and

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