Potassium and High Blood Pressure

Using Potassium Supplements for High Blood Pressure

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.
 
The bottom line is that individuals should consult a healthcare provider before using salt substitutes or potassium supplements.
 

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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