Potassium is an essential mineral that helps regulate fluid balance, helps you metabolize carbohydrates, assists in muscle and body growth and supports normal heart activity explains Medline Plus. Supplementing your diet with potassium-rich foods can help regulate high blood pressure, according to a study by Feng J. He and colleagues in an April 2005 issue of "Hypertension." Endurance athletes may also need to eat a lot of high-potassium foods, since they lose a lot when they sweat. The U.S. Department of Agriculture recommends the average American take in 4,700 mg of potassium daily.
Proteins
Red meats, poultry and fish like halibut, cod and rainbow trout offer between 375 and 490 mg per 3-oz. serving. Soybeans are a vegetarian protein source that provide 485 mg per ½ cup. Split peas and lentils also provide over 300 mg of potassium per serving.
Dairy
Milk and yogurt offer between 350 and 600 mg potassium in each 8-oz. serving. Opt for low-fat options to minimize saturated fat intake.
Fruits
Many fruits are high in potassium. Particularly good sources are bananas, raisins, dried apricots, melons, orange juice, peaches, nectarines and prunes or prune juice.
Vegetables
Sweet potatoes and white potatoes are excellent sources of potassium offering over 600 mg for an average sized vegetable. Beets, tomato products, spinach and winter squash are also very high in potassium.
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