From the Guidelines
Foods high in potassium, such as bananas, avocados, sweet potatoes, spinach, and white beans, are essential for maintaining proper muscle and nerve function, and can help lower blood pressure, as supported by the 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults 1. To meet the recommended daily intake of 4700 mg of potassium, individuals can consume a variety of foods, including:
- Fruits, such as oranges, tomatoes, and bananas
- Vegetables, such as broccoli, Brussels sprouts, and potatoes (especially with skin)
- Legumes, such as lentils and kidney beans
- Nuts, such as almonds and pistachios
- Low-fat dairy products, selected fish and meats, and soy products Incorporating these foods into your daily diet can help you meet the recommended potassium intake, as suggested by the 2015 Dietary Guidelines for Americans 1. It is also important to note that potassium-rich diets tend to be heart-healthy, and are preferred over potassium supplements, as stated in the 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline 1. Additionally, the World Health Organization recommends a potassium intake of at least 90 mmol (3510 mg) per day from food for adult patients, which can be achieved by consuming four to five servings of fruits and vegetables daily 1. Overall, a diet rich in potassium can help support blood pressure control, and reduce the risk of cardiovascular disease, as supported by the Circulation journal 1.
From the Research
Foods High in Potassium
- Fruit and vegetables, including rice, potatoes, legumes, and wholegrains, are important dietary sources of potassium 2, 3
- Dairy products and animal proteins are also significant sources of potassium 2
- Potatoes are the highest source of dietary potassium, but the addition of salt should be limited 3
- White vegetables, such as potatoes, are associated with decreased risk of stroke, possibly related to their high potassium content 3
Benefits of High Potassium Intake
- High potassium intake is associated with a reduced risk of cardiovascular disease, particularly stroke and coronary heart disease 2, 3, 4, 5
- Increased potassium intake can help lower blood pressure, especially in people with hypertension 2, 3, 4, 6
- Potassium intake may also have a protective effect on age-related bone loss and reduction of kidney stones 3
Dietary Recommendations
- Worldwide, diets are low in potassium compared to dietary guidelines, and interventions focused on increasing dietary potassium can have major health benefits 2
- The relationship between potassium and sodium intake is important, with low potassium-to-sodium intake ratios being more strongly related to cardiovascular disease risk than either nutrient alone 3