Incorporating adequate amounts of potassium in your diet is crucial for your health and well-being. Heart-healthy benefits of this important electrolyte include its key responsibility in maintaining your heartbeat at an optimal rate and rhythm. Research also shows that potassium plays a protective role for those at risk of developing hypertension. Although you can supplement your diet with potassium through vitamins, the best way to get your potassium is by eating potassium-rich foods.
Grains
Products containing refined flours, such as white and rice flour, lack ideal nutritional value, and many people turn to healthier whole-grain options to increase their intake of nutrients--especially fiber. But you may not know that choosing whole grain options will also add potassium to your diet. According to MayoClinic.com, "Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium."
Vegetables
According to USDA.gov, high-potassium vegetables include beans like white and lima beans, skin-on baked potatoes, sweet potatoes and spinach. Although they are technically fruits, most people consider tomatoes a vegetable, and the USDA lists tomato products, such as canned tomatoes and tomato paste, as being among the most potassium-rich foods you can eat.
Fruits
Eating several servings of fruit a day is a great way to incorporate potassium into your diet. Drugs.com suggests papaya, cantaloupe, bananas, raisins and oranges as high-potassium fruit options. This resource also lists peaches, watermelon, apples, pineapples and strawberries as "medium potassium foods."
Dairy
You may think of dairy as a good way to get your recommended daily allowance of calcium and even protein. However, by choosing the right types of dairy products, you can also maximize your daily intake of potassium. Drugs.com suggests that choosing low-fat cottage cheese, yogurt and 2% milk over cheese will provide additional potassium to your diet.
Meats
Meats that are high in potassium include lean beef, turkey--especially dark-meat turkey--and salmon. According to UpToDate.com, most other beef and fish products provide beneficial amounts of potassium per serving. Choosing the right meats and fish will help you maintain adequate potassium levels.
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