Your heart requires potassium. The absolute level of potassium may not be as important as its relative concentration to sodium. Low sodium-to-potassium ratios in your urine are associated with decreased risk of heart attack and stroke. In order to decrease this ratio, you can decrease your overall sodium consumption, increase your potassium consumption or both, although people with kidney disease may need to limit potassium consumption. The American Diabetes Association, or ADA, provides a list of potassium-rich foods that can help you increase your potassium intake.
Fruits and Vegetables
The ADA lists several fruits and vegetables as excellent sources of potassium. Among them are cooked beet greens, winter squash, spinach and bananas. Bean greens contain the most potassium with the least amount of calories: 655 mg of potassium and only 19 calories. Winter squash contains 448 mg of potassium and 40 calories per cup, while a half-cup of cooked spinach contains 419 mg of potassium and 21 calories.
Tomato juice and carrot juice also contain significant amounts of potassium: 471 mg and 517 mg, respectively. Bananas, the only fruit on the ADA list of foods rich in potassium, contain about 422 mg potassium per banana, but also contain 105 calories. Raisins are also high in potassium, although not specifically recommended on the ADA food list. One cup contains more than 1,000 mg of potassium.
Fish and Protein
The ADA lists several potassium-rich protein sources. Among them are a half-cup of white beans, which contains 595 mg potassium and 153 calories. Nonfat, plain yogurt contains 579 mg potassium and about 127 calories, depending on the brand. Different types of fish provide high levels of potassium. For example, 3 oz. of canned clams has 534 mg of potassium, 3 oz. of cooked halibut contains about 490 mg of potassium and cooked yellowfin tuna contains about 484 mg of potassium.
Potatoes and Starch
Although potatoes contain more calories in the form of carbohydrates than green leafy vegetables like spinach, both sweet potatoes and white potatoes are significant source of potassium; a medium-sized sweet potato contains 694 mg, while a medium white baking potato contains 694. But at almost 150 calories each, even before the addition of butter or margarine, potatoes may not be the best choice if you are looking for ways to boost your potassium intake without increasing your overall calorie intake.
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