TOP 8 High Potassium Foods to Lower Blood Pressure that You Must Eat | PureNutrition
Sweet Potatoes: One large baked sweet potato (235 grams) offers 1,110 mg of potassium. They are also rich in vitamins A, C, and B6.
Spinach: 1 cup (180 grams) of raw spinach provides 857 mg of potassium and is a good source of vitamins A, C, and K.
Avocados: A medium avocado (201 grams) boasts 975 mg of potassium and healthy fats.
Bananas: One medium banana (126 grams) offers 422 mg of potassium, making it a popular choice for potassium intake.
Coconut Water: 1 cup (240 ml) of coconut water provides 600 mg of potassium and electrolytes.
Tomato Products: 1 cup (237 ml) of tomato juice contains 535 mg of potassium, while 1/2 cup (85 grams) of tomato paste offers 728 mg.
Dried Fruits: 1/2 cup (86 grams) of dried apricots provides 1,114 mg of potassium, while the same amount of raisins offers 682 mg.
Additional High-Potassium Foods:
Potatoes
Lentils
Oranges and orange juice
Cantaloupe and honeydew melon
Nuts and seeds
Swiss chard
Beets
Pomegranate
Fat-free or low-fat milk and yogurt
Consult your doctor before making significant dietary changes. While increasing potassium intake can be beneficial for lowering blood pressure, it’s crucial to do so under proper guidance, especially if you have any underlying health conditions.
Remember:
Aim for 4,700mg of potassium daily.
Combine these foods with other healthy lifestyle changes for optimal results.
Monitor your blood pressure regularly.