Potassium is a trace mineral necessary to balance the sodium level in your body at the cellular level. Reducing your sodium intake to help control hypertension may result in an imbalance that you can correct by eating potassium-rich foods. If you are taking a diuretic medication, your doctor may advise you to increase the potassium in your diet. While most fruits and vegetables contain potassium, some have higher levels than others. Healthy adults should take in 4,700 milligrams of potassium daily, the American Dietetic Association recommends. Dietary changes can alter your blood pressure significantly. If you are on medication, monitor your diet, blood pressure and medication closely with your doctor. Never change your medication or discontinue it unless your doctor directs you to do so.
Fruits
Fresh fruits are high in potassium, including bananas, oranges and orange juice, cantaloupe, watermelon, kiwi and apricots. Dried fruits also contain high amounts; prunes, raisins and dates are significant sources. The University of Maryland Medical Center points out that dried apricots contain 378 mg per quarter-cup, which is more than fresh apricots. The U.S. Department of Health and Human Service's Women's Health website includes grapefruit juice and papayas as additional potassium-rich fruit sources.
Vegetables
The American Dietetic Association reports that a small baked potato, including the skin, packs 738 mg of potassium. Leafy green vegetables are high in potassium --- particularly cooked spinach, which contains up to 419 mg per half-cup. A medium sweet potato baked with the skin on gives you 542 mg, and the various types of winter squash are high in potassium as well. Broccoli, mushrooms, tomatoes and tomato products are also good sources.
Legumes and Nuts
All dried beans, limas, lentils and peas are good sources of potassium. The American Dietetic Association notes that a half-cup of cooked white beans contains 595 mg, and a half-cup of cooked kidney beans provides 358 mg. Nuts contain trace minerals, including substantial levels of potassium.
Fish
Fish contains potassium, and the American Dietetic Association lists two varieties commonly found at markets and grocery stores. Halibut provides 490 mg per cooked three-ounce serving; cod provides 439 mg.
Dairy
Dairy products are good sources of potassium. Skim milk provides 382 mg per cup, and non-fat plain yogurt provides 579 mg. For a quick snack loaded with potassium, the American Dietetic Association suggests adding chopped dried apricots to yogurt.
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