Best Potassium Rich Food for High Blood Pressure

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 14-Apr-2022Read Time : 5 minutes
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Potassium is a mineral that acts as an electrolyte and is essential for the proper functioning of your heart, nervous system, muscles and hypertension management. In this article, we will learn more about the role of potassium in your body and various potassium-rich foods for high blood pressure control.

  • The Link Between Potassium and Blood Pressure
  • How Much Potassium Per Day is Recommended for High Blood Pressure?
  • Foods Rich in Potassium That You Should Add to Your Diet
  • Other Health Benefits
  • Don’t Have Time To Read?
  • FAQs

The Link Between Potassium and Blood Pressure

Dietary potassium is crucial to controlling your blood pressure levels. The presence of excess sodium in your body can raise your blood pressure. Increasing your potassium intake can help you eliminate more sodium through urine, which helps lower your blood pressure levels.

How Much Potassium Per Day is Recommended for High Blood Pressure?

If you have high blood pressure, the American Heart Association (AHA) recommends consuming about 4,700 mg or 4.7 grams of potassium every day.

Foods Rich in Potassium That You Should Add to Your Diet

  • Watermelon

This refreshing summer fruit has about 112 mg of potassium in a 100-gram serving. Having 2 cups of watermelon (300 grams) can give you 7% of the daily recommended dietary allowance (RDA). Watermelon has just over 90% of water content and is low in carbohydrates. It is also high in vitamin A and magnesium content.

  • Banana

Banana is a fruit that is well-known for its potassium content. A medium-sized banana (about 100 grams) has around 358 mg or 7.6% of the daily RDA of potassium. It is also a good source of dietary fibre, vitamin C and vitamin B6. Bananas are also a great food option if you are trying to lose weight or have Type 2 Diabetes. 

  • Avocado

Avocados are an excellent source of potassium, as a 100-gram serving consists of about 485 mg or 10% RDA of potassium. They also have high amounts of vitamins K, C, E, and B-complex, and are packed with essential nutrients.

  • Coconut Water

With 215 mg or 4.6% RDA of potassium per 100 milliliters, coconut water is a great alternative for sports drinks after a workout as it is rich in electrolytes. Along with being heart-healthy, coconut water is also diabetes-friendly.

  • Spinach and Other Leafy Greens

Green leafy vegetables are loaded with nutrients like vitamins, minerals, and dietary fibre and are great for your health. Most leafy greens like spinach (558 mg/100 g), swiss chard (379 mg/100 g), kale (348 mg/100 g), etc., are rich in dietary potassium.

  • Citrus Fruits

Freshly squeezed juices of citrus fruits have a suitable amount of potassium in them. Orange juice, grapefruit juice and lemon juice have about 200 mg, 162 mg and 103 mg of potassium per 100 grams respectively, i.e. they are fruits high in potassium. Frozen citrus juice concentrates usually contain 3x more potassium than their fresh variants.   

  • Dried Fruits

Even a small portion of dried or dehydrated fruits can supply you with a good amount of potassium. A serving of 100 grams of dried plums, apricots, figs, raisins and dates supply you with 655 to 745 mg of potassium.  

  • Mushrooms

Mushrooms have long been used as a natural remedy for various conditions including diabetes. Its high potassium content of 318 mg (per 100 grams) makes it very effective in lowering blood pressure.  

  • Potatoes and Sweet Potatoes

Besides being versatile and delicious, potatoes are also a great source of potassium with 100 grams of potatoes containing 417 mg or almost 9% daily RDA. Similarly, sweet potatoes contain 230 mg of potassium per 100 grams.

  •  Tomatoes

Tomatoes are a pantry staple that are a good source of potassium; 100 grams of tomatoes give you 237 mg or 5% RDA of potassium. You can use a concentrated form of tomatoes like tomato paste or sauce to get higher levels of potassium.

  •  Beans, Legumes and Lentils

Soybeans, kidney beans, peas, lentils, etc., are foods with high potassium content that belong to the beans and legumes family. When cooked, their potassium content ranges from 350 mg to 400 mg per 100 grams.

  •  Broccoli

Along with being an excellent source of vitamin C, K, folate, minerals, and antioxidants, broccoli is also high in potassium (316 mg/ 100 g). It has low calorie and carbohydrate content, which makes it a great meal option if you are trying to lose weight or if you have diabetes.  

  •  Nuts and Seeds

Add a handful of nuts and seeds like pistachios, almonds, hemp seeds, and sunflower seeds to your diet in order to get your daily dose of potassium as it is present in abundance in these foods. The potassium content of these foods ranges from 650 mg to 1200 mg per 100 grams. 

  •  Beetroot

A 100 gram serving of cooked beetroot has around 305 mg of potassium, which amounts to 6.5% of your daily RDA. Beetroots also contain other heart-healthy compounds like nitrates, calcium and magnesium.

Other Health Benefits of Potassium Rich Food

  • Protects Against Bone Loss

Potassium helps keep your bones healthy by preventing osteoporosis (brittle and weak bones). It preserves and improves bone density by preventing the loss of calcium from your bones.

  • Prevents the Formation of Kidney Stones

Potassium salts like potassium citrate can help lower the risk of kidney stones by reducing the amount of calcium in your urine and blood. Potassium citrate encourages the reabsorption of calcium by your kidney and protects against bone resorption (the breakdown of bone tissue which releases calcium into your blood and urine).

  • Helps Ease Muscle Cramps

Potassium plays a vital role in nerve and muscle function. One of the symptoms of low blood potassium levels is painful muscle contractions and cramps. Potassium transmits signals between your brain and muscles, which helps control the contraction and relaxation of your muscles. When the potassium levels in your blood are too low, your brain is unable to send these signals, which can lead to prolonged muscle contractions and cramping. 

  • Maintains Fluid Balance in Your Body

Potassium is an electrolyte that helps regulate the amount of water in your body and the concentration of other electrolytes like sodium in your blood. It can help eliminate excess sodium present in your body through urine, which prevents fluid retention or oedema.

Don’t Have Time To Read?

  • Potassium helps eliminate excess sodium from your body, which lowers your blood pressure levels.
  • The American Heart Association recommends consuming 4,700 mg of potassium daily if you are an adult with hypertension.
  • Potassium rich-foods to lower blood pressure include watermelon, banana, avocado, coconut water, spinach and other leafy greens, citrus fruits like oranges, lemons, etc., dry fruits like apricots, raisins, plums, dates, mushrooms, potato, sweet potato, beans, legumes, lentils, broccoli, nuts, seeds and beetroot. 
  • Besides being helpful in lowering blood pressure levels, potassium has other health benefits too. It protects against bone loss, prevents the formation of kidney stones, helps ease muscle cramps and maintains fluid balance in your body.
  • Use the Phable Care App to consult India's leading cardiologists, order medicines, book lab tests, integrate BP monitors and other devices to get real-time remote care from the comfort of your home. Also, check out our Hypertension Management progr

Frequently Asked Questions

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