Potassium is a nutrient that is important for healthy blood pressure readings, according to the Centers for Disease Control and Prevention. Several fruits and vegetables are good sources of potassium and incorporating them into your daily diet can help lower blood pressure and keep it at desirable levels. In addition, adequate potassium intake contributes to healthy nerve function and muscle control. Adding some potassium-rich produce to your meal plans is vital to good health.
White Potatoes
A baked potato eaten with the skin is one of the most common vegetables that you might think of regarding potassium content. According to the Palo Alto Medical Foundation, a baked potato contains 844 mg of potassium with the skin and only 610 mg of potassium without the skin. Furthermore, boiling a potato without the skin brings the amount of potassium down to 256 mg. If you are eating potatoes to lower blood pressure it is important to eat the potatoes baked rather than cooked an alternate way. In addition to increasing potassium you should decrease sodium at the same time for the best blood pressure benefits so season your baked potato with herbs and spices that don't contain salt.
Honeydew Melon
Honeydew is a melon with bright green flesh and white on the outside. A quarter of a medium sized melon contains 875 mg of potassium, contributing to recommended daily intake. This sweet melon works well mixed into a fruit salad or blended into a smoothie. A potassium deficiency can result in muscle cramping, according to the Colorado State University Extension. This is most common after a strenuous workout, so a serving of honeydew can replenish levels and reduce the discomfort.
Bananas
Bananas are another commonly recognized source of potassium in the diet. A banana is a versatile fruit that can be used to make smoothies and fruit salads or sliced into a bowl of cereal or on a peanut butter sandwich. A whole banana provides 451 mg of potassium, reports the Palo Alto Medical Foundation. A banana is another good potassium-rich fruit to eat after physical exercise to replace lost potassium stores and is an easy and portable snack that can be taken to the gym.
Tomatoes
According to the University of Colorado Extension, if you have high blood pressure it is better to increase potassium levels with food rather than supplements. Incorporating tomatoes into the diet is simple because they can be used in so many ways and are inexpensive and easy to find year round. A raw tomato contains about 250 mg of potassium and can be added to salads and sandwiches. Cooked tomatoes still provide potassium and the Centers for Disease Control and Prevention reports that tomato puree and tomato paste are both excellent sources of the nutrient. They can be used to make soups or pasta sauces.
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