Potassium plays a key role in your body's health. Too little potassium in your body can contribute to high blood pressure, an increased risk of strokes and bone loss, according to the University of Maryland Medical Center. Too much salt in the diet can contribute to high blood pressure, so decreasing salt intake while increasing potassium intake could help lower your blood pressure. The Colorado State University Extension notes that adults should aim for an intake of at least 4.7g of potassium a day. Choose high potassium foods that contain little salt.
Fruit
Bananas, oranges, avocados, apricots, melons and even raisins contain plenty of potassium. A banana or cup of orange juice at breakfast, 1/4 of an avocado on a sandwich at lunch and 1/4 cup raisins at supper would provide between 8g and 9g of potassium a day.
Vegetables
Root vegetables such as potatoes, carrots, Beets, turnips and sweet potatoes are good sources of potassium. A single baked sweet potato contains 694mg potassium, according to the USDA. These vegetables contain very little salt naturally. Season them with herbs or a salt substitute. Squash, celery, tomatoes, spinach, broccoli and peas also contain between 200 and 300mg of potassium per serving, according to the Colorado State University Extension.
Dairy
Milk and yogurt contain more than 300mg potassium per 1-cup serving. Choose low fat or nonfat dairy products without added sugar or salt for optimum health.
Fish
Tuna, halibut, cod and other seafood contain potassium--up to 490mg in a 3-oz. serving of halibut. Choose fresh or frozen seafood and avoid canned tuna, which can contain high levels of sodium.
Meat
Chicken, fish, turkey and pork loin provide lean protein and potassium. Don't use salt to season the meat to keep sodium levels low. Add fresh or dried herbs, onions and peppers to enhance flavor without added salt.
Molasses
Just 1 tbsp. of blackstrap molasses adds 498mg potassium to your diet. Use molasses to sweeten oatmeal, drizzle it over baked sweet potatoes or stir it into plain yogurt. Molasses also contains magnesium, iron and other essential minerals.
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