Potassium counteracts the effects of eating too much sodium and lowers your risk of high blood pressure, according to the American Heart Association. You need about 4,700 milligrams of this essential mineral daily, to regulate fluid balance, relax blood vessel walls and enhance the removal of excess sodium from your body. Raisins and bananas are good sources of potassium.
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A 1.5-ounce box of raisins will give you 322 milligrams of the nutrient. You’ll also get almost 2 grams of heart-healthy fiber and 0.81 milligrams of iron. One medium banana contributes 422 milligrams toward your daily requirement and 3 grams of fiber, according to the U.S. Department of Agriculture’s Nutrient Database.