Foods High In Potassium That You Should Eat On A Regular Basis To Lower Your Blood Pressure

In an article written by Medical News Today, potassium is an essential nutrient for a lot of bodily functions. Although bananas are a well-known source of potassium, many other foods contain just as much, if not more of this nutrient.

A diet high in potassium and low in sodium, can lower blood pressure and reduce the risk of heart disease and stroke.

Potassium is an electrolyte that helps the body balance fluid and blood levels. It is abundant in many fruits and vegetables. Meat, milk, yoghurt, and almonds are also high in iron.

1. Dried apricots

Dried apricots contain iron, antioxidants, and potassium.

Potassium is abundant in a variety of dried fruits. Apricots are vibrant orange fruit that can be eaten fresh or dried.

These fruits also include important elements like iron and antioxidants.

Dried apricots can be eaten as a snack or added to salads or main dishes.

2. Potatoes

Potatoes are a good source of potassium. Baked potatoes with the skin on them are the best option because the skin contains the majority of the potassium in a potato. A person can avoid excessive sodium by eating a baked potato with salt-free seasoning.

3. Leafy vegetables

Leafy greens are among the most nutrient-dense foods available.

According to one study, eating one serving of leafy green vegetables each day may help delay age-related cognitive deterioration.

Green leafy veggies are low in calories and high in vitamins and minerals. Most also have a high potassium content.

4. Lentils

Potassium, fibre, and protein are all found in lentils. Lentils are spherical, tiny legumes. They have a lot of fibre and are high in protein.

Lentils are an excellent ingredient in soups and stews. If time is of the essence, canned lentils can be used for dried lentils. However, rinse canned lentils thoroughly before using them to remove any sodium.

5. Tomato juice

Fresh tomatoes have a number of health benefits. To get extra potassium, however, utilise concentrated tomato products like tomato juice.

Potassium is also found in fresh tomatoes. Tomato juice is frequently used in cooking, such as in pasta sauces. Canned or bottled tomato juice can also be used in various recipes, or it can be consumed.

6. Certain fruits and vegetable juice

Potassium levels are high in several juice kinds. Many health experts, however, advise people to avoid liquids with added sugar. Whole fruit contains more fibre than juice and, in many cases, more nutrients. Carrot juice, orange juice, and vegetable juice are all high in potassium.

7. Beans

Beans are available in a variety of sizes, shapes, and colours. Most have a lot of fibre, a little protein, and a lot of potassium.

Kidney beans are red, kidney-shaped legumes that are commonly used in soups, chilli, and as a side dish with baked beans. Many other beans are high in potassium as well.

8. Milk and yoghurt

Dairy products, such as milk and yoghurt, are commonly thought to be high in calcium. Some dairy products, on the other hand, are an excellent source of potassium. Tea and coffee are additional popular sources of potassium.

9. Sweet potatoes

Potassium is abundant in sweet potatoes. Sweet potatoes have a sweeter flavour and orange flesh than white potatoes. Because of their orange colour, they contain more beta carotene than regular potatoes, but they also contain potassium.

10. Seafood

Fish and shellfish are high in omega-3 fats, which are good for your heart. According to studies, fish (especially fatty fish) should be eaten at least twice a week. Potassium is also found in certain forms of shellfish.

11. Avocado

Avocado is a buttery fruit rich in nutrients such as heart-healthy monounsaturated fat and vitamins C, E, and K.