10 Potassium Rich Foods – Foods that Lower Blood Pressure

Potassium rich foods are foods that lower blood pressure naturally. Numerous studies have shown that the essential mineral potassium reduces blood pressure by regulating the balance of water in the body. Potassium also helps the body to get rid of excess (blood pressure-raising) sodium.   

Selecting the right foods can be an integral part of keeping your blood pressure in check and maintaining a hypertension diet.   Fortunately, there is a vast array of potassium rich fruits and vegetables that you can incorporate in your diet.   

Bananas – When people think of potassium rich foods, bananas are usually the first fruits that come to mind.  Portable and easily stored, bananas offer some of the highest amounts of potassium in any food.  Bananas are truly one of the best foods to lower blood pressure.  One banana contains about 460 mg of potassium. 

Oranges – Full of vitamin C and potassium, oranges are an excellent addition to any diet. One orange has around 200 to 250 mg of potassium.  One cup of orange juice contains about 480 mg of potassium. 

Dried fruit – Dried raisins, figs, dates, apricots, and prunes are packed full of potassium.  They are also easy to carry and are readily available.  Dried fruit has a concentrated amount of potassium. So, feel free to pack some raisins in your lunch bag.

Papaya – Papaya is an exotic option for adding potassium rich foods to your diet. In addition to being loaded with vitamin A, one papaya has roughly 700-900 mg of potassium. 

Chocolate – Yummy chocolate is a welcomed addition to any hypertension diet. In moderation, chocolate is a great treat and can lower blood pressure.  For best results, select dark chocolate.  The darker the chocolate, the more potassium it contains.

Fish – Yes, fish does contain large amounts of potassium.  Although fish tends to be overlooked as one of best potassium rich foods, tuna and other cold water fatty fish do contain vast amounts of potassium. Besides having blood pressure lowering omega-3 fatty acids, four ounces of tuna also has 20% of your daily requirement of potassium.

Potatoes – White and sweet potatoes are both great sources of potassium.  Although sweet potatoes are not in the same plant family as white potatoes, they both contain large amounts of potassium. In addition, white potatoes have kukoamines, compounds known to lower blood pressure naturally. Sweet potatoes are packed full of antioxidants and contains lots of potassium as well.

Greens – Maybe, Popeye was right about spinach.  This potassium powerhouse, along with kale, collard, and mustard greens, is chock full of essential nutrients.  One cup of spinach has about 25% of the potassium you need for the day. So, eat up!

Molasses - Most people do not eat enough molasses. Blackstrap molasses is probably the most overlooked of the potassium rich foods.  Thick, rich, and syrupy molasses may not be a glamorous food.  But, it has roughly 10% of your daily potassium requirement per 2 teaspoon serving.  Add it to baked beans and spread it on toast or bread rolls. 

Tomatoes – Just one cup of this red wonder food contains about 12% of your recommended daily requirement of potassium. Of course, tomatoes are versatile and can be used to make anything from salsa to pasta sauce.

Photo courtesy: Sharon Mollerus of flickr.com