Folks, this month marks an important milestone for me. It’s the 20th anniversary of my newsletter, Health & Healing. When I started writing Health & Healing, I wanted to get the word out about revolutions in alternative medicine that the medical community didn’t know about, or was just plain ignoring.
One of the breakthroughs I originally published in 1999 was how the “K Factor” can lower your blood pressure. I call it a “breakthrough” because took several years before The New York Times featured the very same news.
So, what is the “K Factor?” It’s a formula showing that potassium (“K” is the chemical symbol for potassium) plays a key role in balancing levels of sodium and other important minerals that are linked to high blood pressure.
In his book The High Blood Pressure Solution: Natural Prevention and Cure with the K Factor, Richard D. Moore, MD, PhD, demonstrated how eating according to the "K Factor"—defined as a sodium-to-potassium ratio of at least one to four—can protect against hypertension, crippling strokes, and premature death. But that’s not the only benefit.
Eating foods high in potassium and low in sodium can also help prevent kidney disease and heart problems caused by hypertension. Furthermore, this diet reduces risk of stroke and premature death—even if blood pressure doesn’t fall.
So, how can you put the “K Factor” into action?
- Reduce your intake of processed/restaurant foods. These items are notoriously high in sodium. For instance, one Big Mac has 1,070 mg of sodium and a one-cup serving of regular canned soup contains approximately 800 mg.
- Eat a sodium-to-potassium ratio of at least one to four. You’ll need to read nutritional labels for this step. Let’s say you eat that Big Mac (not that I’m recommending this option) that has around 1,000 mg of sodium. You’d need to eat 4,000 mg of potassium to keep your ratios balanced.
- Eat more potassium-rich foods. A better idea is to consume foods that are good sources of potassium. Some good examples include a tomato (444 mg) and avocado (680 mg) salad, 3 ounces of chicken (350 mg), a potato (782 mg), an apple (182 mg), and a banana (440 mg).
- Use a potassium-salt combo in place of regular table salt. We’ve been doing this at the Whitaker Wellness Institute for years. In place of regular salt, we mix three parts potassium chloride (Nu-Salt or Morton’s Salt Substitute) with one part sodium chloride (table salt). (Potassium chloride by itself has a metallic taste to some people. However, with this mixture, which provides a substantial amount of potassium, few people can tell the difference.)
- Add to your high-potassium diet a regular exercise program, 12 eight-ounce glasses of water per day (build up to this gradually and consult with your doctor if you have kidney problems or congestive heart failure), techniques to manage stress, and a comprehensive high-dose vitamin and mineral regimen.
Now it’s your turn: Which potassium-rich food is your favorite?
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