A diet that includes foods rich in potassium can help lower your blood pressure, according to the American Heart Association. Potassium regulates fluid balance and counterbalances the effects of sodium on blood pressure. The American Heart Association recommends healthy Americans consume 4,700 mg of potassium a day to improve blood pressure for heart health.
Sweet Potatoes
Sweet potatoes contain a significant amount of potassium to help you meet your potassium needs and lower your blood pressure. A standard serving size of a sweet potato, about 5 oz., contains 131 calories and 694 mg of potassium. Consult with your doctor before increasing the potassium in your diet. Certain diseases, including kidney disease, require a potassium-restricted diet.
Beet Greens
A 1/2-cup serving of beet greens contains 19 calories and 655 mg of potassium. The potassium in fruits and vegetables is found in the form of potassium citrate, potassium sulfate and potassium phosphate. While most studies had shown that potassium chloride supplementation lowered blood pressure, it was not clear whether the potassium in food had the same effects until a 2005 study published in "Hypertension." The study compared the effects of potassium chloride and potassium citrate on blood pressure in a randomized cross-over study including 14 people with high blood pressure. The study proved that potassium citrate has the same effect on lowering blood pressure as potassium chloride.
Baked Potato with the Skin
A 5-oz. baked potato contains 145 calories and 610 mg of potassium. When trying to adjust potassium intake for blood pressure, it is important to also eat the skin of the potato. In addition to providing potassium, the skin of the potato also acts as a source of B vitamins, vitamin C, iron and zinc.
Plain Yogurt
An 8-oz. container of plain, nonfat yogurt contains 127 calories and 579 mg of potassium. In addition to being a good source of potassium, yogurt also provides calcium. Calcium also helps to regulate blood pressure. People with a low intake of calcium have increased rates of high blood pressure, according to the Colorado State University Extension. Everyone should try to consume 1,000 to 1,200 mg of calcium a day, not only for a better blood pressure, but for bone health as well.
Halibut
Eating halibut can adjust your potassium and blood pressure. A 3-oz. portion of cooked halibut contains 119 calories and 490 mg of potassium. Halibut also contains a significant amount of magnesium. Magnesium helps to manage normal blood pressure, according to the Office of Dietary Supplements.
References
- American Heart Association: Potassium and Blood Pressure
- Dietary Guidelines for Americans: Food Sources of Selected Nutrients: Food Sources of Potassium
- "Hypertension"; Effect of Short-Term Supplementation of Potassium Chloride and Potassium Citrate on Blood Pressure in Hypertensives; F.J. He; 2005
- Washington State Potato Foundation: Nutrition
- Colorado State University Extension: Diet and Hypertension
- Office of Dietary Supplements: Magnesium
