Potassium, a mineral and electrolyte, plays an essential role in muscle control, nerve function and blood pressure; a diet that contains plenty of potassium may help protect against hypertension. Adult Americans should take in 4.7 g, or 4,700 mg, of potassium daily through diet or other sources, Oregon State University's Linus Pauling Institute recommends. Athletes may need higher levels due to fluid and potassium loss during exercise and sweating. Most people can obtain adequate potassium by eating a varied diet that contains plenty of fruits, vegetables, dairy and lean meats. Consult your doctor if you are concerned --- and never take any supplements without doctor's approval.
Step 1
Eat five or more portions of potassium-rich fruits and vegetables each day. The Blood Pressure Association recommends sweet potatoes, bananas, apricots, asparagus, orange juice and tomato sauce to increase potassium levels. Cantaloupe, dates and carrots are other good sources, and 1 cup of boiled spinach provides more than 800 mg of potassium.
Step 2
Choose low-fat dairy foods that are high in potassium. One cup of low-fat yogurt contains about 570 mg of potassium; 1 cup of cow's milk has more than 300 mg. Cheese is a poor dairy source of potassium, with a 1-oz. serving containing less than 100 mg.
Step 3
Include potassium-rich meat and fish in your diet to ensure you take in enough of the mineral to meet your daily needs. A 3-oz. serving of chicken or fish provides more than 300 mg of potassium, while the same-size serving of corned beef provides less than 100 mg of potassium.
Step 4
Incorporate other sources of potassium into your diet. Two tbsp. of molasses or a 1/2 cup of unsalted nuts provides more than 300 mg of potassium. Dill pickles and peanut butter are other good sources of the mineral.
Step 5
Take a daily multi-vitamin to help meet your potassium needs, with doctor's approval. Most vitamin supplements available in the United States as of 2011 contain 99 mg or less of the mineral, according to the Linus Pauling Institute, which makes them fairly ineffective at preventing or treating potassium deficiency. If you cannot take in enough potassium through dietary sources, ask your doctor for a prescription supplement.
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