Potassium is an electrolyte and mineral required for heart function, muscle contraction and proper digestion. Without sufficient levels of the mineral, cramping and cardiovascular problems may occur. Most Americans take in enough potassium through diet each day to prevent deficiency and related complications, but some medical disorders may interfere with intake or absorption and lead to health problems. Consult your doctor before increasing your potassium intake or making any other dietary changes.
Step 1
Choose meats high in potassium and eat a variety throughout the week. Beef, chicken and fish are good choices, while corned beef, bacon, and other processed and packaged meats contain too much sodium and too little potassium. Soy is also high in potassium and suitable for vegans and vegetarians.
Step 2
Include fresh fruits and vegetables in your daily diet, as these are some of the best sources of potassium. Winter squash, apricots, bananas, broccoli, lima beans, nectarines, spinach and carrots are all good sources of the mineral that are easily worked into stews, side dishes and salads.
Step 3
Eat low-fat yogurt instead of cheese if you are attempting to eat enough potassium through dairy sources. Milk, like yogurt, is a good dairy source of potassium.
Step 4
Increase your potassium if you exercise or sweat a lot. Eat a potassium-rich meal before working out to help counteract the potassium you'll lose by sweating.
Step 5
Choose high-potassium snacks or carry celery or dates with you when you leave the house. These portable snacks are rich in the mineral.
Step 6
Mix potassium-rich fruit in with your oatmeal or cereal, and throw some spinach and banana slices in with your salad.
Tips and Warnings
- If you are unable to eat enough potassium to reach the recommended levels, take a potassium supplement to prevent deficiency. Speak with your doctor about how much extra potassium you should take. Most adults require 4,700 mg of the mineral each day.
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