If you need any additional reasons to indulge in a cool, juicy slice of watermelon, cantaloupe, honeydew or casaba, here is a new one: Melons are a rich source of potassium and a host of other nutrients. Refreshing and delicious, they also are a healthy, natural way to help lower your blood pressure, notes Lona Sandon, MEd, RD, LD, an assistant professor at University of Texas Southwestern Medical Center in Dallas, Texas, and a national spokesperson for the American Dietetic Association (http://www.eatright.org).
Shake Off Blood Pressure Worries
If you have salt-sensitive high blood pressure, you probably know that you should watch your sodium intake. Too much salt — both from the salt shaker and from processed foods — causes fluid retention and blood vessel constriction that can contribute to hypertension. What you may not know is that potassium also plays an important role in this equation. A study published last year in the Archives of Internal Medicine noted that people with a low sodium-to-potassium ratio — that is, simultaneous restriction of salt intake and increased intake of potassium — were less likely to develop high blood pressure. Because it is a vasodilator and helps get rid of sodium and water, potassium helps curb fluid retention and blood vessel contraction.
According to the American Heart Association, the recommended daily intake of potassium for adults is 4,700 milligrams. Many people don’t normally consume this much potassium, but melons provide a tasty solution. Two cups of cubed melon contain more than 1,000 mg of potassium, or nearly one-fourth of your daily requirement. Other rich dietary sources of this mineral include apricots, artichokes, avocados, bananas, beans, kiwis, oranges, peas, potatoes, prunes, raisins, tomatoes, spinach, Swiss chard and other green leafy vegetables.
Melon at Every Meal?
Melons are much more versatile than most people realize; they can be easily incorporated into a wide variety of dishes. Instead of reserving them for breakfast or a snack, take advantage of the season’s bounty and put melons on your family’s summer menu of soups, salads and salsas:
Melon soup: Puree chunks of ripe honeydew and cantaloupe with orange juice and chill.
Luscious melon salad: Combine small chunks of your favorite melon with raspberries, strawberries or orange sections and drizzle with honey and lime or lemon juice.
Fish or chicken with melon: Serve grilled or broiled meats on a bed of diced ripe melon. Or make a melon salsa to accompany the main dish — combine finely diced honeydew and cantaloupe, diced tomatoes, minced red onion, orange juice, lime juice, cilantro and salt.
Grilled melon: Cube honeydew, and toss in lemon juice, brown sugar and ginger. Thread onto skewers and grill for three to four minutes or until slightly soft and beginning to brown.
Note: Potassium affects the balance of fluids in the body, so too much can be a problem for older people and those with heart or kidney disease. If you take a diuretic drug or have issues with fluid retention, talk to your doctor before adding significant amounts of melon to your diet.
Source(s):
Lona Sandon, MEd, RD, LD, assistant professor, department of clinical nutrition, University of Texas Southwestern Medical Center, Dallas, Texas. Sandon is a National Spokesperson for the American Dietetic Association. www.eatright.org.
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Reprinted with the permission of:
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