8 High Potassium Foods to Lower Blood Pressure
Fruits:
- Bananas: A classic potassium source with 422mg per 100g.
- Oranges: Packed with 351mg of potassium per 100g.
- Cantaloupe: A sweet and refreshing option with 339mg of potassium per 100g.
- Kiwi: A tart and nutritious fruit with 312mg of potassium per 100g.
- Dates: A delicious dried fruit with 696mg of potassium per 100g.
- Apricots: Another dried fruit high in potassium, offering 535mg per 100g.
Vegetables:
- Leafy greens: Spinach (770mg/100g), kale (491mg/100g), and collard greens (357mg/100g) are all excellent choices.
- Beans and legumes: Lima beans (375mg/100g), lentils (358mg/100g), and pinto beans (371mg/100g) are packed with potassium.
- Potatoes: A versatile and affordable option with 535mg of potassium per baked potato.
- Sweet potatoes: Slightly lower in potassium than potatoes, but still a good source with 438mg per baked potato.
- Tomatoes: Enjoy them fresh, cooked, or in juice/sauce form. They offer 237mg of potassium per 100g.
Other sources:
- Avocados: A creamy and delicious fruit with 485mg of potassium per 100g.
- Mushrooms: A surprising source of potassium with 348mg per 100g of portobello mushrooms.
- Molasses: A sweet topping with 645mg of potassium per 100g.
- Fat-free milk and yogurt: Good sources of both potassium and calcium, important for bone health. Yogurt offers about 380mg of potassium per cup, while milk provides around 350mg per cup.
Additional tips:
- Aim for a daily intake of 4,700mg of potassium.
- Choose a variety of potassium-rich foods throughout the day.
- Limit your sodium intake to no more than 2,300mg per day.
- Consider consulting a registered dietitian for personalized dietary advice.
Remember, incorporating high potassium foods into your diet can be a delicious and effective way to manage blood pressure. So, experiment with different options and find what works best for you!