Potassium acts as a water regulator in your body. It also helps regulate heart function. It protects against ailments like hypertension and is ideal for those who need to eat better due to a heart problem. Some may think that getting more potassium is as easy as taking a supplement, but the Colorado State University warns that potassium supplements are not for those with heart problems. Instead, eating a diet rich in foods that naturally have potassium is a better choice for getting the 4700 milligrams of recommended potassium each day.
Avacado
Just 1 cup of avocado can give you as much as 1,000 mg of potassium. Mix it up as a guacamole or eat it sliced on a sandwich for variety. Avocado is also rich in heart healthy omega three fatty acids, giving you extra benefits to protect your heart.
Baked Potato
An 8 oz. baked potato also carries 1,000 mg of potassium inside. Keep the skin on for extra nutrients, and load it up with other low fat toppings like sour cream and chives, rather than bacon bits, to keep the calorie count down.
Bananas
While most people immediately think of bananas when they hear the word "potassium," one banana has 500 mg of potassium, making it a slightly less popular potassium-rich food. However, it is still considered a good source of potassium.
Plantains
If you wish that your banana had a more potassium, switch to plantains. These small, hard, green banana-like fruits are delicious when baked and pack up to 750 mg of potassium per fruit.
Salmon
A 6-oz. slice of salmon will give you 750 mg of potassium and is another good choice for those who are watching their cholesterol due to heart problems. Rich in omega three fatty acids, this fish gives you a one-two punch in protecting your heart health.
Lima Beans and Edamame
You might have turned up your nose at your mom's lima beans as a child, but she was right to serve them. A 1 cup serving of cooked lima beans has 1,000 mg of potassium to spare. Mix with edamame for another 1,000 mg.
Tomato Sauce
Have an Italian food night at your home to squeeze in more potassium. Just 1 cup of tomato sauce packs 750 mg of potassium and, when served over whole wheat pasta, can make for a heart healthy dinner for you and your family.
Member Comments