Potassium
Most of us know that too much sodium in the form of salt can raise blood pressure. Less well known is that fact that too little potassium also contributes to blood pressure. Falling short on potassium may also increase the risk of kidney stones and osteoporosis.
How much to shoot for: Adults should get for 4,700 milligrams of potassium a day. The latest nationwide survey shows that a whopping 97% of Americans don't hit the mark.
Where to find it: Potatoes, tomatoes, spinach, carrots, beans, peas, lentils, yogurt, bananas, fish, orange juice.
Added bonus: By eating more fruit and vegetables, you'll increase your intake of vitamins A, C, and K, all of which are in short supply in the average American diet.
Simple changes you can make: Add a few bean or lentil dishes, such as split pea soup and chili, to your repertoire of home-cooked meals. Slice a banana over your breakfast cereal.