8 High Potassium Foods to Lower Blood Pressure

Sodium retention is a leading cause of high blood pressure. 

Potassium helps your body flush OUT the excess sodium, which reduces your blood pressure.

That’s why potassium is so important, in reducing blood pressure, and should be an important part of your overall diet. 

So, let’s look at the potassium-rich foods you should consider including in your diet.

1. Avocado

Half of an avocado contains approximately 345 milligrams of potassium. 

It’s naturally low in sodium. 

Half of an avocado contains only about five milligrams of sodium. 

Aside from that, it’s also rich in vitamins C and E. 

These are antioxidant vitamins that play a major role in lowering high blood pressure.

2. Potatoes 

Although potatoes are high in carbohydrates, they’re good for your blood pressure. 

This is because one small baked potato has as much as 740 milligrams of potassium. 

You could choose between white, red, or sweet potatoes. 

All three types of these popular potatoes are great for your heat and blood pressure.

But make sure you cook them healthily. No fries. Just boil or bake.

3. Fruits 

Some fruits are the easiest way to get the required dose of potassium. 

Bananas, cantaloupes, and kiwis are excellent sources of this helpful mineral. 

Two bananas a day could reduce your blood pressure by 10 percent. 

Cantaloupes and kiwis are rich in Vitamin C as well. 

4. Fish 

Apart from being high in potassium, fatty fish such as salmon, tuna, and mackerel are also rich in Omega-three fatty acids. 

These compounds improve the cell lining of blood vessels, and reduce blood pressure. 

When buying fish, always choose fresh, frozen, or tinned options. 

Avoid fish soaked in brine, as this could increase sodium levels in your body.

5. Dairy 

Yogurt is rich in calcium, magnesium, potassium, and Vitamin D. 

All these nutrients help lower blood pressure. 

It also has active peptides because of fermentation. 

These peptides could also control your blood pressure. 

Milk has similar compositions, except for the fermentation benefits. 

Make sure you consume fat-free milk to control those calories.

6. Leafy greens 

Potassium-rich greens such as kale, spinach, and romaine lettuce, are perfect additions to your morning smoothie, to help lower blood pressure. 

Other leafy greens high in potassium include swiss chard, collard greens, and arugula. 

Some of these are also high in nitrates. 

Nitrates are essential compounds that help manage your blood pressure levels.

7. Unsalted Seeds

Most seeds are rich in potassium, magnesium, and a variety of other minerals. 

Hence, they’re good at reducing your blood pressure. 

Some of the seeds that you could consume to achieve positive results are sunflower, squash, pumpkin, and flax. 

Make sure they’re all unsalted, though. 

Otherwise, the sodium balance will be disturbed in your body. 

This could affect your blood pressure negatively.

8. Beans 

Magnesium and potassium are the key minerals present in most beans. 

If your diet is rich in any form of beans, be it kidney, pinto, or lima, it’s a good way to keep your blood pressure in check. 

Lentils are also rich in these minerals. 

All of them are loaded with soluble fiber that’s known to play a significant role in lowering blood pressure. 

All the high potassium foods should be a part of your diet if you suffer from high blood pressure. 

However, it’s important to regulate the intake, if you’re also dealing with any kidney issues. 

Too much potassium could also interfere with certain medications. 

Stick to sources of potassium that come from whole foods, like the ones I’ve mentioned in this video, to avoid overdoing it. 

If you do wish to take a potassium supplement, consult your doctor first.

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