The USDA nutrition facts on a (raw) baked potato: 610mg potassium, 8mg sodium, 0.16g fat - that's a whopping 76:1 potassium to sodium ratio with almost zero fat! Incredible!
Ok, I know, eating a raw baked potato is not that exciting. So, let's dress up a baked potato into a heart healthy (high potassium, low sodium, low fat) treat with some of the following additional ingredients:
- Add an 1/8 to 1/4 a cup of low fat (2%) mozzarella cheese.
- Add a tablespoon or so of a low sodium salsa of your choosing.
- Add a 1/2 to 1 cup of steamed broccoli.
- Add a 1/2 to 1 cup of potassium rich vegetable medley.
Note: DO NOT add butter to your baked potato - you may as well kiss your heart goodbye by destroying the potato in this way. Add the low fat mozzarella cheese directly to the potato (before the other ingredients) and it will serve the same purpose as butter (but taste better and feel better).
Topping your baked potato with a selection of these ingredients gives you a ton of flavor with a wonderful potassium:sodium gift to your heart:
| Ingredients | P(otassium)/S(odium)/F(at) Counts | |||
|---|---|---|---|---|
| Baked Potato | 610mg P, 8mg S, 0.16g F | 610mg P, 8mg S, 0.16g F | 610mg P, 8mg S, 0.16g F | 610mg P, 8mg S, 0.16g F |
| 1/4 cup Low Fat Mozzarella | 40mg P, 180mg S, 5g F | 40mg P, 180mg S, 5g F | 40mg P, 180mg S, 5g F | 40mg P, 180mg S, 5g F |
| 1 TBSP Low Sodium Salsa | 40mg P, 43mg S, 0g F | 40mg P, 43mg S, 0g F | 40mg P, 43mg S, 0g F | 40mg P, 43mg S, 0g F |
| 1/2 cup Steamed Broccoli | 130mg P, 10mg S, 0.1g F | |||
| 1 cup Steamed Broccoli | 261mg P, 20mg S, 0.2g F | |||
| 1/2 cup Vegetable Medley | 424mg P, 6mg S, 0.6g F | |||
| 1 cup Vegetable Medley | 848mg P, 12mg S, 1.2g F | |||
| Nutrition Facts | 820mg P, 241mg S, 5.26g F | 951mg P, 251mg S, 5.36g F | 1114mg P, 237mg S, 5.76g F | 1538mg P, 243mg S, 6.35g F |
| Potassium:Sodium Ratio | 3.4:1 | 3.8:1 | 4.7:1 | 6.3:1 |
Summary: dress up a baked potato with low fat mozzarella & salsa for flavor, veggies for flavor & potassium and wind up with a tasty 3:1 to 6:1 high potassium/low sodium/low fat treat for your heart healthy meal.
Consider this... If you use 1/8 a cup of mozzarella (instead of 1/4) and do not find this as a sacrifice to taste, then your baked potato treat is a whopping 5:1 to 10:1 treat!
| Revised Nutrition with 1/8 cup of Mozzarella instead of 1/4 | ||||
|---|---|---|---|---|
| Nutrition Facts | 800mg P, 151mg S, 2.75g F | 931mg P, 161mg S, 2.86g F | 1094mg P, 147mg S, 3.26g F | 1518mg P, 153mg S, 3.85g F |
| Potassium:Sodium Ratio | 5.3:1 | 5.8:1 | 7.4:1 | 9.9:1 |
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