Page 18 - Florida Sentinel 8-30-19

Health
Lima Beans
485 mg per 1/2 cup
They’re high in iron and fiber too, and low in sugar and fat. Try them warm as a side dish, or cool in a summer bean salad. Soak them overnight if you want to make them easier to digest. Or, for quicker results, boil them for just 2 minutes and then let them stand in the water for a couple of hours. Ei- ther way should make them less gassy.
Medium Potato
They’re also low in calories, cholesterol, and saturated fat and a good source of vitamins B1, B3, and B6. Of course, all that potas- sium won’t matter if you heap on butter and sour cream. To keep
your potatoes on the healthier side, try stuffing them with broccoli and light cheddar. Or look for low-fat sour cream or low-fat cottage cheese.
Prunes
Prunes, which are dried plums, also have loads of fiber -- some- thing your grandpa might have mentioned. They go great with nuts, cheese, or yogurt. They do have lots of sugar though -- about 30 grams per 1⁄2 cup. Makers often add extra sugar to dried fruits, so keep an eye on that if you want to limit calories. If you’d rather drink your prunes, try just 6 ounces of juice, which has almost as much potassium.
Avocado
690 mg each
Though they’re more savory than sweet, they’re actually fruits, not veggies. Even if you don’t eat the whole thing, it should give you a good dose of potassium, along with vitamins A, C, and E. They’re also full of healthy monounsatu- rated fats that might help lower cholesterol levels.
Watermelon
There’s nothing better in the middle of a hot summer day. This fruit is mostly water, so it helps keep you hydrated, and it’s full of nutrients like lycopene that help fight inflammation when you exer- cise in the heat.
Sunflower Seeds
480 mg per 2 ounces
You might have seen baseball players chewing them and spitting out the shells. But you can get them already shelled and avoid the mess. They’re an easy snack when you’re on the go. Or you can throw them on top of a salad for lunch for a boost of protein and B vitamins, too. Just make sure you get the un- salted ones.
This sweet, tropical treat provides a ton of potassium. Almost every body part needs it, from your heart and kidneys to your muscles and nerves. It even plays a role in basic cell function. But bananas aren’t the only game in town. Lots of foods can provide your body with this essential mineral.
Atlantic Salmon
This is the stuff caught in the wild. Farmed fish has a bit less potassium. Grill it, broil it, or bake it for a perfect dinnertime protein, loaded with heart-healthy omega- 3 fatty acids. Take the chilled left- overs to the office and eat them cold on top of a simple lunchtime salad.
PAGE 6-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, AUGUST 30, 2019