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High Potassium Foods to eat for Hypertension

Potassium is an essential part of a well-balanced diet, but adequate intake is especially important for those with hypertension. Potassium can relax blood vessels’ walls, thus decreasing blood pressure. Potassium can also help the body remove excess sodium (salt), a mineral that raises blood pressure. 

The recommended potassium intake by the American Heart Association is 4,700 mg per day for adults, and a study published by the National Institute of Health states that less than 2% of Americans meet this recommendation. 

Although potassium is important, those who have kidney disease may need to limit their potassium intake. So consult your doctor first on how much potassium you should be getting, and be aware that excessive potassium intake can lead to a dangerous condition called Hyperkalemia even in healthy people. 

The most famous potassium-rich food is banana, which contains 358 mg potassium per 100 g. However, banana is far from the only food boasting a high potassium level. Many fruits, vegetables, legumes, and nuts have a high level of potassium.

To integrate potassium into your diet, here are some potassium-rich foods to add to your plate.  The below numbers are in the unit of mg/100 g. 

Legumes

  • Soybeans (dry roasted) 1364
  • Black beans 1483
  • Kidney beans 1406 
  • Pinto beans 2393
  • Lima beans 508
  • Edamame 436
  • White beans 307

Vegetables 

  • Spinach 558 
  • Avocado: 485 
  • Swiss chard: 379
  • Mushroom 318
  • Brocolli 316

Starchy vegetables 

  • Potato: 421
  • Sweet potato: 337
  • Parsnip: 375
  • Butternut squash 352
  • Pumpkin 340
  • Beets 325

Nuts

  • Pistachio: 1025
  • Peanut: 705 
  • Walnut: 441

Fruits

  • Tomato paste 1014 (fresh tomato 237)
  • Banana 358
  • Apricot: 259
  • Cantaloupe: 267
  • Orange: 181

Drinks 

  • Coconut water: 250
  • Tomato juice: 229 
  • Orange juice: 200
  • 1% fat milk: 150

Not only can potassium lower high blood pressure, but as an electrolyte, it also plays a vital role in regulating heartbeat, contracting muscles, and firing nerve signals. Therefore, make sure you get 47,000 mg per day. 

If you have high blood pressure, other than eating right, it is important to monitor your BP frequently and regularly. 

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