Adding potassium-rich foods to your diet is a way to reap the heart-healthy rewards of this electrolyte. According to the National Heart Lung and Blood Institute, research has revealed that potassium plays a protective role against the development of hypertension. Additionally, an adequate potassium level also maintains your heart rate and rhythm at optimal healthy levels. If you wish to incorporate more potassium into your diet, understanding what foods and beverages are highest in the nutrient will help you reach that goal.
Dairy
When you consider dairy products, you are likely thinking about ways to get more dietary calcium. However, if you choose the right dairy products, you can optimize your daily intake of both calcium and potassium. According to Drugs.com, yogurt and low-fat cottage cheese contain more potassium than most cheeses.
Meats and Fish
According to UpToDate.com, "clams, sardines, scallops, lobster, whitefish, salmon (and most other fish), ground beef, sirloin steak (and most other beef products)" are excellent sources of potassium. Dark-meat turkey is also a smart potassium-rich choice.
Grains
The main ingredient in many breads and cereals is refined white flour made from wheat and rice. Avoid these products when possible, and replace them with whole-grain alternatives. According to MayoClinic.com, whole-grain foods versus those that are more processed and refined will maximize your intake of several nutrients, including fiber and potassium.
Fruits
The USDA.gov's list of high-potassium fruits includes raisins, plums, dates, bananas and papayas. Drugs.com also includes pineapple, strawberries, apples and peaches in its list of fruits containing moderate, or "medium," amounts of potassium.
Vegetables
Although they are fruits, most people think of tomatoes as vegetables. Tomato products, such as tomato paste and canned tomatoes, top the USDA.gov's list of high-potassium food choices. In addition to tomatoes, high-potassium vegetables include baked potatoes with the skin intact, avocados, asparagus and Brussels sprouts. Beans, such as lima and pinto, are an excellent source of potassium, as well.
Beverages
Translate your understanding of high-potassium fruits and vegetables to the juices produced by them. For example, tomato juice is extremely potassium-rich. Avoid hidden sodium by choosing the low-sodium varieties. In addition, according to Drugs.com, 1/2 cup of orange juice contains 236 mg of potassium, and a 1-cup serving of 2 percent white milk provides 377 mg of potassium per serving.
References
- Drugs.com: Potassium Content of Foods List
- UpToDate: Foods with high levels of potassium
- USDA.gov: Potassium, K (mg) Content of Selected Foods per Common Measure, sorted by nutrient content
- MayoClinic.com: Whole grains: Hearty options for a healthy diet
- NIH.gov: Your Guide to Lowering High Blood Pressure
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