Sufficient amounts of potassium in the diet can significantly lower blood pressure, according to studies conducted by the National Heart Lung and Blood Institute. Most Americans, however, aren't getting enough potassium, and the potassium they do get doesn't come from the healthiest sources, the American Dietetic Association says. The 2005 Dietary Guidelines for Americans advises that the average American should consume about 4,700 milligrams (mg) of potassium daily. Knowing which foods are high in potassium can help you devise an eating plan that incorporates more of this important nutrient into your diet.
Step 1
Eat potatoes, both white and sweet. Sweet potatoes are at the top of the list of high-potassium foods, and white potatoes aren't far behind. An average sweet potato, baked, has 694 mg of potassium, and a baked white potato has 610 mg, according to the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference.
Step 2
Use recipes that contain tomato products, such as tomato paste, tomato puree, tomato juice and tomato sauce. Tomato paste has the highest potassium content--1/4 cup has 664 mg--tomato puree has 549 mg per half-cup, tomato juice has 417 mg per 3/4 cup, and tomato sauce has 405 mg per 1/2 cup.
Step 3
Include generous amounts of fruit in your diet. Fresh fruits high in potassium include bananas, cantaloupe, strawberries, oranges and watermelon. Potassium-rich dried fruits include raisins, dates, prunes and apricots. One medium banana has 422 mg of potassium, a 1/2 cup of stewed prunes has 398 mg and 1/4 of a medium cantaloupe contains 368 mg.
Step 4
Consume plenty of vegetables, both fresh and dried. Beets, spinach and other greens, peas, winter squash and mushrooms are among fresh vegetables highest in potassium. Cooked dry beans, green and mature soybeans and dry peas are also excellent sources of potassium.
Step 5
Make yogurt and milk a regular part of your diet. Choose nonfat or low-fat varieties if you need to watch calories. An 8 oz. container of plain, nonfat yogurt contains 579 mg of potassium, and 1 cup of 1 percent to 2 percent milk has 366 mg.
Step 6
Drink fruit and vegetable juices. A 3/4 cup serving of carrot juice has 517 mg of potassium, 3/4 cup of orange juice has 355 mg and prune juice contains 530 mg per 3/4 cup. Other juices high in potassium include carrot, grapefruit and apricot.
Tips and Warnings
- To find potassium-rich foods that are also low in sodium, cholesterol and saturated fat, the American Dietetic Association says to look for the Food and Drug Administration (FDA) health claim on food products that states, "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
References
- National Heart Lung and Blood Institute: Your Guide to Lowering High Blood Pressure
- American Dietetic Association: Nutrition Fact Sheet: Add Potassium to Help Lower Blood Pressure
- USDA National Nutrient Database for Standard Reference, Release 22
- Dietary Guidelines for Americans: Appendix B-1: Food Sources of Potassium
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