Foods High In Potassium & Low In Sodium

The minerals potassium and sodium help to regulate the acid-base and water balances in the body, and are used in muscle contractions and transmission of nerve impulses. Too much sodium can lead to high blood pressure, kidney disease and heart problems, a problem for many Americans, especially those who consume processed foods which are typically high in sodium. Fortunately, according to the American Heart Association, potassium blunts the effects of sodium thereby helping control blood pressure. Take advantage of this fact by consuming fresh, whole foods which are naturally high in potassium and low in sodium.

Fruits

Several fruits have high levels of potassium and virtually no sodium. Bananas, pears, oranges, prunes and raisins are all have high levels of potassium. Tropical fruits such as papayas, mangoes, kiwis and avocados are also excellent sources of potassium. Some melons, specifically cantaloupe and honeydew are rich in potassium.

Vegetables

Garden vegetables such as pumpkin, squash, tomatoes, and asparagus contain beneficial levels of potassium with minimal traces of sodium. Baked potatoes and sweet potatoes are excellent sources of potassium, but be attentive to how you prepare your potato. The potassium will not be as beneficial if your potato is loaded with salt. Several types of beans including lima, kidney, black, navy, pinto and white beans are all potassium-rich choices.

Meats

Though they have slightly more sodium than fruits and vegetables, a few different meats contain high levels of potassium. Those with the highest levels are baked or broiled salmon, roasted dark turkey meat and cooked lean beef.

Dairy

Like meat, dairy is higher in sodium than produce items, but contains notable levels of potassium. Yogurt and low-fat milk are the best options in this category.

Whole Grains and Fiber

In order to maximize the potassium contained in grains, opt for choosing only whole, and never processed, varieties. Brown rice contains about 79 mg in its whole state--less than half that when the bran is removed. Whole grains have also been shown to help control and even prevent high blood pressure. In a study published by The American Journal of Nutrition, researchers found an independent inverse association between intake of whole grains and incident hypertension in men. The more whole grains you consume, the lower your risk of developing hypertension.

Whole grains are generally a good source of fiber--an important component of preventing and treating high blood pressure. According to the website Holistic Online, the fibers with the greatest benefit to hypertension are the water soluble gel-forming fibers such as oat bran, apple pectin, psyllium seeds, and guar gum. The American Heart Association recommends consuming six to eight servings of grains and 25 grams of fiber per day.