What foods are high in potassium?

From the Guidelines

Foods high in potassium include bananas, avocados, sweet potatoes, spinach, beans, and oranges, as well as tomatoes, yogurt, salmon, and nuts like almonds, which are essential for maintaining healthy blood pressure levels and reducing the risk of stroke and kidney stones 1. When considering potassium intake, it's crucial to understand that the recommended daily intake for adults is about 4700 mg/day, as suggested 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. Key sources of dietary potassium include:

• Fruits and vegetables, such as bananas, avocados, and sweet potatoes
• Low-fat dairy products, like yogurt
• Selected fish and meats, including salmon
• Nuts, like almonds
• Soy products It's also important to note that four to five servings of fruits and vegetables can provide 1500 to >3000 mg of potassium, which can be achieved through diets like the DASH diet, high in potassium content 1. Additionally, the American Heart Association recommends a dietary pattern that includes a variety of potassium-rich foods, such as:
• Vegetables: broccoli, carrots, collards, green beans, and sweet potatoes
• Fruits: apricots, bananas, dates, and oranges
• Grains: whole-wheat bread, whole-wheat pasta, and brown rice
• Fat-free or low-fat milk and dairy products: fat-free or low-fat milk, low-fat or reduced-fat cheese, and fat-free or low-fat yogurt
• Lean and extralean meats, poultry, and fish: beneficial sources of protein and magnesium 1. However, for individuals with kidney disease or those taking certain medications like ACE inhibitors, it's essential to consult with a healthcare provider before significantly increasing potassium intake, as excessive potassium can be dangerous 1.

From the Research

High Potassium Foods

• Fresh fruits, such as bananas, avocados, and apricots, are high in potassium 2, 3
• Leafy green vegetables, like spinach and kale, are also rich in potassium 2, 4
• Other high potassium foods include sweet potatoes, mushrooms, and fish like salmon 3
• Legumes, such as white beans and lentils, are additional sources of potassium 4

Benefits of High Potassium Foods

• Consuming high potassium foods can help lower blood pressure and reduce the risk of cardiovascular disease 4, 3
• A high potassium diet may also help prevent or slow the progression of renal disease and reduce the risk of osteoporosis 3
• Increasing potassium intake has been shown to have beneficial effects on glucose control and may help prevent the development of diabetes 3, 5

Dietary Recommendations

• The adequate intake of potassium is relatively high in healthy adults, at 4.7 g per day 2
• However, patients with reduced kidney function may need to restrict their dietary potassium intake to less than 3 g per day 2
• It is recommended to implement pragmatic dietary interventions, such as improving knowledge and education about high potassium foods and using cooking procedures to reduce potassium content 2