Potassium-Rich Foods for Healthy Blood Pressure
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For many adults, eating more potassium-rich foods and less sodium can help support healthy blood pressure. Potassium helps the body get rid of sodium and can ease tension in blood vessel walls. A practical place to start is to swap a salty side or snack for a vegetable, fruit, or serving of beans.
Which foods are rich in potassium?
- Vegetables: Potatoes, sweet potatoes, spinach, and acorn squash.
- Beans and lentils: Lima beans, kidney beans, and lentils such as daal.
- Fruit and dairy: Bananas, cantaloupe, and plain yogurt.
How to use them in everyday meals
- Breakfast: Add sliced banana to plain yogurt instead of choosing a salty breakfast side.
- Lunch: Serve daal with rice and a side of spinach. Season with lemon, garlic, or spices and go easy on salty seasoning blends.
- Dinner: Try a baked potato or roasted squash instead of fries. If you use canned beans, choose a no-salt-added variety when available.
When to check with your healthcare team
If you have kidney disease, have been told to limit potassium, or take medicine that can raise potassium, ask your healthcare professional before increasing your intake. Check with them before using potassium supplements or salt substitutes that contain potassium chloride. Keep taking prescribed blood pressure medication as directed.
Read the American Heart Association’s guidance on potassium and blood pressure.