Potassium and High Blood Pressure: Using Supplements
At this point, healthcare providers recommend a diet rich in potassium to
lower blood pressure or for
high blood pressure prevention. While salt substitutes containing potassium chloride and other potassium supplements may be useful for some individuals, they can be harmful to people with certain medical conditions. Individuals should consult a healthcare provider before using salt substitutes or potassium supplements
Potassium and High Blood Pressure: Potassium-Rich Foods
Some good sources of potassium in foods include:
- Various fruits
- Vegetables
- Dairy foods
- Fish.
The following table lists selected foods high in potassium.
|
Foods High in Potassium
|
|
Food
|
Serving Size
|
Potassium (mg)
|
|
Apricots, dried
|
10 halves
|
407
|
|
Avocados, raw
|
1 ounce
|
180
|
|
Bananas, raw
|
1 cup
|
594
|
|
Beets, cooked
|
1 cup
|
519
|
|
Brussel sprouts, cooked
|
1 cup
|
504
|
|
Cantaloupe
|
1 cup
|
494
|
|
Dates, dried
|
5 dates
|
271
|
|
Figs, dried
|
2 figs
|
271
|
|
Kiwi fruit, raw
|
1 medium
|
252
|
|
Lima beans
|
1 cup
|
955
|
|
Melons, honeydew
|
1 cup
|
461
|
|
Milk, fat-free (skim)
|
1 cup
|
407
|
|
Nectarines
|
1 nectarine
|
288
|
|
Orange juice
|
1 cup
|
496
|
|
Oranges
|
1 orange
|
237
|
|
Pears (fresh)
|
1 pear
|
208
|
|
Peanuts, dry roasted,
without salt
|
1 ounce
|
187
|
|
Potatoes, baked,
flesh and skin
|
1 potato
|
1081
|
|
Prune juice
|
1 cup
|
707
|
|
Prunes, dried
|
1 cup
|
828
|
|
Raisins
|
1 cup
|
1089
|
|
Spinach, cooked
|
1 cup
|
839
|
|
Tomato products,
canned, sauce
|
1 cup
|
909
|
|
Winter squash
|
1 cup
|
896
|
|
Yogurt plain, skim milk
|
8 ounces
|
579
|
|
Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure.
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