Good High-Potassium Diet

High blood pressure, dehydration and other health conditions may prompt a need to increase your dietary potassium intake. A good diet rich in potassium, however, must still maintain balance in the remaining essential nutrients. Put together meals with food ingredients from each food group, emphasizing those with high potassium and low fat and sodium content. You’ll satisfy your body’s protein, carbohydrate, fat, vitamin and mineral requirements without risking potassium deficiency, blood pressure problems or weight gain.

Vegetables

White, lima and pinto beans meet the U.S. Food and Drug Administration’s definition of high-potassium foods, with more than 700 of the total 3,500 milligrams of potassium per day recommended for good health. One-cup servings of these legumes, as well as lentils, split peas and kidney and navy beans, all exceed this criterion. Additional vegetables to eat for greater potassium levels include baked potatoes and sweet potatoes, cooked spinach and beet greens, and pumpkin, tomatoes and mushrooms.

Fruits

Dried fruits and fruit juices have large mineral concentrations, but should be eaten sparingly due to their high sugar contents. Include high-potassium dates, prunes, raisins, dried apricots and prune juice on your menus occasionally. Among fresh fruits, bananas provide the most potassium, with 422 milligrams per serving. Cantaloupe, plums, peaches and papayas are also good sources of dietary potassium

Dairy

Drinking milk or eating yogurt to get your daily calcium automatically raises your potassium levels. For the biggest boost, choose plain, fat-free yogurt. An 8 ounce serving offers 579 milligrams of potassium -- more than you’ll get from varieties with higher fat content or sugar from fruit flavoring. Fat-free milk provides potassium as well, with 382 milligrams per cup, compared to the 322 milligrams in whole milk. Cheese, in general, is not the best potassium source.

Protein

One cup of chestnuts offers 847 milligrams of potassium, the high point for all protein foods. Beef, lamb, pork, chicken and turkey all provide moderate amounts of potassium in an average range of 200 to 350 milligrams per 3 ounce serving. Some nuts and seeds are good mineral sources, with potassium contents in the moderate range for 1 ounce servings of hazelnuts, almonds, pistachios, cashews and sunflower and pumpkin seeds. Tofu contains only low levels of potassium.

Grains

Grains have the lowest concentrations of potassium minerals, but are valuable to a balanced diet for their iron, fiber and B vitamins. Include oatmeal and oat and wheat bran cereals for potassium contents of up to 175 milligrams per suggested serving. For greater totals, choose brands with nut and raisin ingredients.