Research shows that potassium, an essential mineral, can lower blood pressure, according to the National Heart Lung and Blood Institute. Consuming foods high in potassium can both prevent the condition and help control it once a person develops it. The Institute of Medicine recommends that adults consume 4,700 mg of potassium each day. Potassium is a common mineral in fruits and vegetables and dairy products.
Vegetables
One of the best sources of potassium is a baked potato, according to the National Heart Lung and Blood Institute. A single potato, including the skin, contains 1,081 mg of potassium. A cup of lima beans provides 955 mg of potassium. Canned tomato products, such as tomato sauce for pasta, contain 909 mg per cup. Other good vegetable sources include winter squash, cooked spinach, beets and Brussels sprouts.
Fruits
Many fruits are high in potassium, according to the National Heart Lung and Blood Institute. Raisins are particularly high in potassium, containing 1,089 mg per cup. Prunes are another good way to add potassium to the diet. Dried prunes provide 828 mg of potassium per cup and an equivalent amount of prune juice provides 707 mg. One cup of raw banana contains 594 mg of potassium. Other potassium-rich fruits include cantaloupe, honeydew melons, orange juice or oranges, nectarines, dates, figs, kiwi fruit and pears.
Dairy Products
An 8-oz. serving of plain yogurt contains 579 mg of potassium, according to the National Heart Lung and Blood Institute. A cup of fat-free milk provides 407 mg of potassium.
Other Sources
Molasses is a good source of potassium, containing 293 mg of the mineral in just 1 tbsp., according to Oregon State University's Linus Pauling Institute. Almonds contain about 200 mg of potassium in a 1-oz. serving while sunflower seeds contain 241 mg in an equivalent portion. A cup of raisin brain cereal contains 362 mg of potassium.
