Potassium Rich Foods | High Potassium Foods | High Blood Pressure and Potassium Intake

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Potassium Rich Foods / Foods high in potassium play an important role in the normal functioning of our body.
But, how many of us know the fact that increasing our intake of potassium rich foods will help lower blood pressure as well.

Simply said:
Limit sodium + boost potassium rich foods = lower blood pressure.

Limit Potassium and Boost Potassium

A Few Tips On Increasing Your Intake Of Potassium Rich Foods:

Eat more i) whole grain ii) fruits iii) vegetables iv) low-fat dairy
Lower your sodium, but increase your potassium intake (Check Your Diet`s Nutritional Adequacy NOW)
Drink plenty of water and fresh fruit juices. Limit alcohol intake. (Alcohol calorie calculator)
Lose weight, specially belly-fat. Even a small 5 % decrease in weight will help lower blood pressure. (Calculate BMI & Waist To Hip Ratio NOW!)

Bottom Line: The recommended daily intake of potassium for all healthy adults is approx 4,500-5,500 mg daily.

Cooking Tips:
Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium leaches out into the water during cooking.

CAUTION:
People with underlying kidney disorders must exercise caution with high potassium foods. Consult with the NV dietitians for any clarifications you may have.

Speak to your doctor before taking potassium supplements, especially if you have kidney related health problems

POTASSIUM RICH FOODS (Top Ten Potassium Rich Foods)

FOOD ITEM	SERVING	POTASSIUM (mg)
Artichokes	1 cup	595mg
Potato baked	1	1081 mg
Red kidney beans	1 cup	713mg
Bananas	1	422mg
Cantaloupe	1 cup	473mg
White grapefruit juice	1 cup	400 mg
Honeydew melon	1 cup	388 mg
Nectarines	1 qty	273 mg
Plantain raw	1 medium	893 mg
Raisins	1 cup	1086 mg
Barley pearled	1 cup	560 mg
Papaya	1 cup	360 mg
Orange juice fresh	1 cup	496 mg
Dates	1 cup	1168mg
Beans, white, canned	1 cup	1189mg
Beet greens, cooked	1 cup	1309mg
Beets, cooked	1 cup	519mg
Cowpeas (Blackeyes), cooked,	1 cup	690mg
Sauce, pasta, spaghetti/marinara	1 cup	940mg
Cabbage, Chinese (pak-choi), cooked	1 cup	352mg
Chickpeas (garbanzo beans, Bengal gram)	1 cup	477mg
Fish, flatfish (flounder and sole species), cooked	1 fillet	437mg
Potato, baked, flesh and skin	1 potato	1081mg
Lentils, cooked	1 cup	731mg
Spinach, cooked, no salt	1 cup	839mg
Squash, winter	1 cup	896mg
Grapefruit juice, pink, fresh	1 cup	400mg
Oat bran, raw	1 cup	532mg
Plums, dried (prunes),	1 cup	796mg
Salmon	1/2 fillet	581mg
Broccoli	1 cup	278mg
Fat-free milk	1 cup	407mg
Fat-free yogurt, plain	1 cup	625mg

Potassium content Source: USDA Nutrient Database.
CAUTION:
People with underlying kidney disorders must exercise caution with high potassium foods. Consult with the NV dietitians for any clarifications you may have.

By. NutritionVista.com

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User Comments

07 June, 2010 | Kanika Jain | Reply

Hi,
Very true.Not only limiting sodium intake, but having potassium rich diet also helps in reducing blood pressure.

regards,
Kanika Jain
Dietitian
NutritionVista

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