BLOOD PRESSURE   5 Potassium/Sodium Hypertension is rare in populations with low sodium intakes (below 1 teaspoon, or 50 mmol daily). Unfortunately, in developed societies, processed foods add plenty of “invisible” sodium to our diets. But sodium alone isn’t the problem—it’s the combination of too much sodium and too little potassium. When potassium is depleted, the body’s cells gobble up the sodium to make up for the loss. We should be eating about five times more potassium than sodium (5:1). Instead, the typical Western diet includes half as much potassium as sodium (1:2). To prevent and treat hypertension, the Institute of Medicine recommends a daily intake of 50 to 65 mmol of sodium, and a minimum of 120 mmol of potassium. Potassium-rich foods include potatoes with skin, bananas, milk, orange juice, tomato juice, cooked spinach, avocados, prunes, raisins, cantaloupe, honeydew melon, and red beans. Caffeine Caffeine triggers the release of cortisol, which contributes to high blood pressure and metabolic disorder. It may also interfere with the quality of our sleep. In addition, caffeine appears to stimulate the excretion of B vitamins through the urine. Refined Sugar In a review published in The American Journal of Nutrition, the authors speculate that America’s high intake of sugar has contributed to an uptick in metabolic disorder, hypertension, and kidney disease. Over the past 40 years, we’ve seen a dramatic increase in the use of refined table sugar and high fructose corn syrup, found in so many processed foods and drinks these days.The authors cite a 1939 study that found hypertension in only 12 to 13 percent of men ages 50 to 55.Today that percentage is up to 31 percent. Reducing or removing sugar from our diet can be an important step in improving blood pressure levels. Emphasize Whole, Unprocessed Foods The average Western diet provides alarmingly low levels of potassium, calcium, and magnesium— nutrients that are vital for healthy blood pressure. In sharp contrast, the Mediterranean diet is rich in minimally-processed plant foods and omega-3 fatty acids. This diet has also been favorably compared to drug treatments in The American Journal of Medicine for reducing hypertension and high triglyceride levels. The adage “eat for color” is excellent advice. The phytochemicals that create those rich colors are the same ones that protect our health. Deeply colored foods, such as oranges, peppers, beets, and broccoli, are also the most nutrient-rich. Phytochemicals that create rich colors in foods also protect our health.