14 Amazing High Potassium Foods to Lower and Maintain Blood Pressure

Potassium is a mineral and electrolyte that your body requires. Too much potassium, on the other hand, can be harmful, especially for people who already have kidney disease or heart failure. On the other hand, its level must be maintained to maintain fluid balance, nerve signals, muscle contractions, and minerals in your body, as well as the maintenance of normal blood pressure.

The amount of potassium you require is determined by your age, stage of life, and any medical conditions you may have. 

In healthy people, the adequate intake (AI) for potassium is 4,700 mg. As a result, if your potassium level is higher than 5.2 mmol/L, you should avoid high-potassium foods for a while.

Here are 14 Amazing High Potassium Foods that help Lower and Maintain Blood Pressure to improve your health and well-being.


A simple baked potato has 925 mg of potassium per serving, and one medium sweet potato contains 541 mg of potassium or 12% of your daily requirement. Sweet potatoes have a low-fat content, a small amount of protein, and are high in complex carbohydrates and fiber. 

Potatoes are a good source of potassium. Unfortunately, French fries are typically low in nutrients and high in fat due to oil and the frying process.


Beans and peas have a higher potassium content per serving than beef, chicken, or fish. One cup of cooked white beans contains 829 mg of potassium, accounting for 18% of the Artificial Intelligence (AI) value. 

To increase your potassium intake, add the bean to salads or stews. Soaking dried beans first before cooking may improve mineral absorption, particularly potassium absorption. The potassium content in one cup of canned kidney beans is 607 mg.

Potassium is also abundant in pinto beans, navy beans, lima beans, and Great Northern beans.


Spinach is among the best nutrient-dense vegetables available. One cup of frozen spinach contains 540 mg of potassium, about 12% of the average American’s daily intake (AI). As a result, a half-cup of cooked spinach is an excellent choice for those looking to up their intake.


One banana contains 451 mg of potassium. This delicious fruit is also high in antioxidants, vitamin C, B6, magnesium, and fiber. While ripe bananas have high sugar content, green bananas have a lower sugar content and a high resistant starch content. As a result, the green banana powder may aid in increasing fullness and alleviating constipation and diarrhea.


One cup of orange juice contains about 496 mg of potassium. It also includes a lot of folates, vitamin A, thiamine, and antioxidants. However, be aware that orange juice contains more sugar and less fiber than the whole fruit.


Avocados are high in potassium and healthy fats. Half an avocado (100 grams) contains 487 mg of potassium or 10% of the daily requirement. Conversely, half an avocado contains 7 mg of sodium, accounting for only 0.5 percent of your recommended dietary intake (RDI).


Apricots are an excellent potassium-boosting alternative to bananas. Six dried apricots contain 488 mg of potassium, more than 10% of the Artificial Intelligence (AI) value. They are also high in vitamins E, A, and fiber. 

Chard (Swiss)

Swiss chard is a high-nutritional-value leafy green vegetable. One cup (175 g) cooked Swiss chard has 961 mg of potassium. It also has vitamin A, K, and C and iron, magnesium, manganese, and fiber.


Beets are a deep purple root vegetable that is frequently boiled, pickled, or mixed into salads. One cup of cooked beets contains about 518 mg of potassium, accounting for 11% of the RDA (RIF). They also have many folate and nitrates, which help with blood vessel function and heart health.


Tomatoes are high in potassium and lycopene, which may help fight inflammation and lower the risk of prostate cancer. They are also high in B6 and vitamins A, C, E, and minerals such as manganese.

One cup of tomato sauce has 728 mg of potassium in it (29Trusted Source). People with metabolic syndrome who drank tomato juice four times per week experienced significant improvements in inflammation, blood vessel dysfunction, and insulin resistance.

Water from coconuts

Coconut water contains electrolytes such as potassium that help draw water into your cells, and its natural sugars provide energy during exercise or replenish glycogen stores that have been depleted. It’s also high in magnesium, calcium, sodium, and manganese.

If you drink 100g of coconut water, you’ll get 250mg of potassium. In addition, coconut water stimulates the body’s production of ketone bodies, which serve as an alternative source of energy.


One cup of milk has 366mg of potassium in it. Chocolate milk is higher in potassium than white milk. Coffee and tea are both low-potassium foods. Some people believe that milk cannot be digested, but it is beneficial if you are not lactose intolerant.


Fish is high in potassium and can help with cramps. More than 400 milligrams of potassium are found in a 3-ounce filet of fish. On the other hand, just 3 ounces of canned clams contain up to 500 milligrams of potassium. In addition, the omega-3 fatty acids found in some fish are especially beneficial in preventing inflammation.


Pomegranates are a fantastic potassium-rich fruit. They’re also high in fiber, vitamin C, and vitamin K, as well as other nutrients. In addition, Pomegranate is a popular aphrodisiac food due to its ability to lower cortisol levels in the body.

They’re an excellent source of potassium, with one fruit providing 666 mg. This equates to slightly more than 14% of the Artificial Intelligence market (AI).


Potassium levels should be adequate if a person consumes a diet high in vegetables, fruits, and legumes. Balance this by consuming fewer high-sodium foods, such as processed foods. In addition, numerous potassium-rich foods can be consumed on their own or in healthy recipes.


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Please Note: Seek advice from your health practitioner before adding these herbs and spices to your diet because some herbs and spices might contraindicate with prescription medications.

Disclaimer: The information given here is exclusively for educational purposes only. It should not be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be used in place of medical care from your doctor. Consult an appropriate healthcare professional on any issue concerning your health or well-being before engaging in any health-related activity.

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