Potassium is an essential mineral that plays a critical role in regulating blood pressure. It helps counteract the effects of sodium, which can raise blood pressure by causing the body to retain water. Potassium helps to relax the walls of blood vessels, which can help lower blood pressure by increasing blood flow.
The American Heart Association recommends that adults aim for a daily intake of at least 4,700 milligrams of potassium. Here are some foods that are high in potassium:
Bananas: One medium banana contains about 400-450 mg of potassium.
Sweet potatoes: One medium sweet potato contains about 500-600 mg of potassium.
Avocado: One medium avocado contains about 700-800 mg of potassium.
Spinach: One cup of cooked spinach contains about 840 mg of potassium.
Yogurt: One cup of plain yogurt contains about 500-600 mg of potassium.
White beans: One cup of cooked white beans contains about 800-900 mg of potassium.
Salmon: A 3-ounce serving of cooked salmon contains about 300-400 mg of potassium.
Tomatoes: One medium tomato contains about 300-400 mg of potassium.
It's important to note that potassium supplements should only be taken under the guidance of a healthcare provider. People with certain medical conditions, such as kidney disease, may need to limit their intake of potassium.