From the Guidelines
Incorporating potassium-rich foods into your diet is essential for maintaining proper heart, muscle, and nerve function, and aiming for about 3,500-4,700 mg of potassium daily through food sources is recommended, as stated in 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. The best sources of potassium include fruits and vegetables, such as bananas, potatoes, avocados, spinach, sweet potatoes, and beans, as well as low-fat dairy products, selected fish and meats, nuts, and soy products 1. Some key points to consider when increasing potassium intake include:
- Gradually increasing potassium intake to allow the body to adjust
- Drinking plenty of water
- Being mindful of cooking methods, as steaming or microwaving vegetables preserves more nutrients than boiling, which can leach potassium into cooking water
- Consulting a doctor before significantly increasing potassium intake if you have kidney disease, are taking certain medications, or have adrenal disorders, as excessive levels can cause dangerous heart rhythm abnormalities 1. It's also important to note that potassium works in balance with sodium to regulate fluid balance and blood pressure, making it particularly beneficial for those with hypertension, and a reduction in the sodium/potassium index may be more important than the corresponding changes in either electrolyte alone 1. The 2015 Dietary Guidelines for Americans and the World Health Organization recommend a diet rich in potassium, with an adequate intake level of 4700 mg/day and at least 90 mmol (3510 mg) per day from food for adult patients, respectively 1. Overall, incorporating potassium-rich foods into your diet can have a positive impact on your overall health, and aiming for 4-5 servings of fruits and vegetables daily can provide a significant amount of potassium, as stated in the guideline 1.
From the FDA Drug Label
3 Elimination of foods containing high levels of potassium such as almonds, apricots, bananas, beans (lima, pinto, white), cantaloupe, carrot juice (canned), figs, grapefruit juice, halibut, milk, oat bran, potato (with skin), salmon, spinach, tuna and many others. Potassium-rich foods that should be avoided or limited in cases of hyperkalemia include:
- Almonds
- Apricots
- Bananas
- Beans (lima, pinto, white)
- Cantaloupe
- Carrot juice (canned)
- Figs
- Grapefruit juice
- Halibut
- Milk
- Oat bran
- Potato (with skin)
- Salmon
- Spinach
- Tuna 2
From the Research
Potassium-Rich Foods
- Potassium-rich foods are essential for maintaining good health, and their benefits include reducing the risk of cardiovascular disease, stroke, and coronary heart disease 3
- Foods that are rich in potassium include potatoes, dairy milk, dishes where cereal is the main ingredient, and coffee/coffee substitutes 4
- A diet rich in potassium can help to lower blood pressure and reduce the risk of kidney disease 5, 3
- The World Health Organization recommends a potassium intake of at least 3,510 mg per day for optimal cardiovascular health 6
Sources of Potassium
- Potassium can be found in a variety of foods, including fruits, vegetables, and whole grains 3, 4
- Minimally processed foods are a good source of potassium, with over half of potassium coming from these types of foods 4
- Processed and ultraprocessed foods are also sources of potassium, but it is recommended to limit consumption of these types of foods due to their high sodium content 4
Health Benefits of Potassium
- Increasing dietary potassium intake can help to reduce blood pressure and cardiovascular risk 5, 3
- Potassium can also help to reduce the risk of kidney stones and age-related bone loss 3
- A high potassium-to-sodium intake ratio is associated with better health outcomes, including reduced risk of cardiovascular disease 3, 4