By Ariana Marini<\/a><\/p>\n Medically Reviewed by Lynn Grieger, RDN, CDE<\/a><\/p>\n Tom Grill\/Getty Images<\/p>\n High-potassium foods are an essential part of any balanced diet. The mineral helps regulate your body\u2019s fluid levels, aids in muscular function and waste removal, and keeps your nervous system functioning properly.\u00a0Research shows<\/a>\u00a0that\u00a0potassium<\/a>\u00a0reduces blood pressure\u00a0in people with hypertension and may lower the risk for\u00a0stroke<\/a>.<\/p>\n “It\u2019s essential for maintaining normal blood pressure and\u00a0keeps your heart beating regularly,\u201d says\u00a0Frances\u00a0Largeman-Roth,\u00a0RDN<\/a>, a\u00a0New York Times<\/em>\u00a0bestselling author and nutrition expert in Brooklyn, New York. \u201cThis electrolyte is necessary for muscle contractions and also helps keep sodium levels in check. Many of us don\u2019t get\u00a0enough potassium each day, so focusing on adding potassium-rich foods to our diets is smart for overall health.”<\/p>\n If your potassium levels are too low, a condition known as\u00a0hypokalemia, it can result in fatigue,\u00a0insomnia<\/a>,\u00a0depression<\/a>, muscular weakness or cramping, and cardiovascular issues such as an abnormal heart rhythm.\u00a0Hypokalemia\u00a0can be due to a lack of potassium in your diet, though more commonly it\u2019s the result of taking certain prescription medications. While low potassium in the body is a concern, it\u2019s also possible to get too much, leading to blood potassium levels that are too high \u2014 called\u00a0hyperkalemia. This is something you need to be especially aware of if you have kidney problems.<\/p>\n The kidneys help regulate the amount of potassium in your body, but if they\u2019re not functioning properly, too much potassium can get into the bloodstream, causing weakness or numbness, and potentially, arrhythmia and heart attack. A variety of medications, such as\u00a0ACE inhibitors<\/a>,\u00a0nonsteroidal\u00a0anti-inflammatory drugs (NSAIDs), and certain diuretics, can also bring potassium levels too high. Though some people need to avoid eating too many foods that are high in potassium, most healthy adults should aim for an intake of about 4,700 milligrams (mg) a day.<\/p>\n When people think of potassium in foods, they often think first of bananas. And yes, bananas are indeed a good source of the nutrient, but there are plenty of other colorful, tasty, and nutritious ways to work the right amount of potassium into a healthy diet.\u00a0To help you do that, we\u2019ve come up with some options, such as sun-dried tomatoes tossed into a salad or on top of a pizza, dried apricots and other fruits made for snacking, avocado\u00a0smoothies, and roasted acorn squash. Leafy greens, beans, potatoes, fish, and dairy are some additional great ways to get the potassium you need.<\/p>\n Holly Clark\/Stocksy<\/p>\n Whether they\u2019re red, white, or sweet, potatoes can be a great source of potassium; about 900 mg of the nutrient can be found in just one medium russet potato. These popular\u00a0starches<\/a>\u00a0are also high in vitamin C, vitamin B6, and are a good source of fiber (especially in the skin) and iron. Refrain from frying your potatoes;\u00a0baking potatoes<\/a>\u00a0is one of the healthiest ways to prepare them, but make sure to avoid adding fats such as sour cream and melted cheese. Opt for a dollop or two of\u00a0homemade hummus<\/a>\u00a0or guacamole instead.<\/p>\n Cara Slifka\/Stocksy<\/p>\n Fresh tomatoes contain potassium, but you\u2019ll get even more from tomatoes in other forms like tomato paste, tomato sauce, and even sun-dried tomatoes, which contain more than 1,800 mg of potassium per cup (or around 50 percent of your daily recommended amount). Low in fat (when not packed in oil, or when drained), sun-dried tomatoes are also high in\u00a0fiber<\/a>\u00a0and vitamin C, are a good source of protein, and help to promote both digestive and\u00a0immune system health<\/a>. They make a delicious addition to salads and sandwiches, and can be a great topping for pizza night with the kids. Alessio Bogani\/Stocksy<\/p>\n If you enjoy\u00a0kidney beans<\/a>, finding more ways to add them to your meals may be just what you need to get more potassium into your diet. \u201cKidney beans are a great source of potassium, with more than 600 mg per cup,\u201d says\u00a0Largeman-Roth. \u201cThey\u2019re also high in fiber.\u201d She recommends adding them to your salads or mashing them up with salt and pepper to use as a burrito filling. Other\u00a0beans<\/a>\u00a0high in potassium include white beans,\u00a0lima\u00a0beans, and pinto beans.<\/p>\n Getty Images<\/p>\n If you\u2019ve heard about any potassium-rich foods, you probably know that\u00a0bananas<\/a>\u00a0are a good source, containing more than 400 mg of potassium each. Bananas make a healthy high-energy snack that’s also high in vitamin B6 and a good source\u00a0of fiber and\u00a0vitamin C<\/a>. Other high-potassium fresh fruits to enjoy are cantaloupe, kiwi, oranges, and strawberries.<\/p>\n Getty Images<\/p>\n If\u00a0avocado<\/a>\u00a0isn\u2019t a staple in your house yet, start adding it to your grocery list. This nutrient-dense food is rich in potassium \u2014 975 mg in one avocado \u2014 as well as vitamins and heart-healthy fats, plus they’re naturally free of\u00a0cholesterol<\/a>\u00a0and very low in sodium. Luckily, avocado is so versatile that you can incorporate it into any meal of the day. For breakfast, try adding it to your morning\u00a0smoothie.\u00a0Largeman-Roth recommends using one of her favorite avocado recipes from her cookbook,\u00a0Eating in Color<\/em><\/a>. \u201cYou blend \u00bd avocado with \u00bd banana, \u00bc cup low-fat vanilla yogurt, \u00bc cup ice, 1 cup coconut water, 1 teaspoon of\u00a0agave\u00a0nectar, and \u00bc teaspoon ground cinnamon,\u201d she says. If you\u2019re vegan, you can still enjoy this recipe by substituting silken tofu for the yogurt.<\/p>\n Getty Images<\/p>\n Fish lovers, rejoice: Most fish will give you at least 10 percent of the recommended daily amount of potassium. Certain fish \u2014 like\u00a0wild salmon<\/a>, some varieties of tuna, halibut, trout, flounder, and Pacific cod \u2014 are better sources than others; a 3-ounce piece of wild Atlantic salmon contains around 500 mg of potassium. Some fish, such as salmon, are also rich in\u00a0omega-3 fatty acids<\/a>\u00a0and vitamin D. Make sure to purchase varieties that\u00a0contain low or no mercury<\/a>,\u00a0and avoid breading or frying. In addition to seafood, red meat (including lean beef), chicken, and turkey also provide potassium.<\/p>\n iStock Photo<\/p>\n You may not think of it that often when preparing meals, but acorn squash is a food rich in fiber,\u00a0antioxidants<\/a>, vitamins, and minerals \u2014 especially potassium, with one cup of cooked squash containing almost 650 mg. Steaming or roasting it keeps you from adding any unnecessary fat. \u201cCut it in half, scoop out the seeds, slice it into rings, and roast it with a little salt, pepper, and brown sugar,\u201d\u00a0Largeman-Roth says. \u201cIt gets so tender and sweet. Kids will love it \u2014 and they can eat it like a slice of watermelon!\u201d\u00a0Largeman-Roth adds that she\u2019s \u201calso not opposed to drizzling it with some olive oil,\u201d which would increase the absorption of the\u00a0beta carotene<\/a>\u00a0in the squash.<\/p>\n Getty Images<\/p>\n Though fruits and vegetables are among best food sources of potassium,\u00a0dairy products<\/a>\u00a0can also add the mineral to your diet. A cup of whole milk has more than 300 mg of potassium, while the same amount of nonfat milk contains almost 400 mg (in general, the lower the fat in the milk, the higher the potassium).\u00a0Yogurt<\/a>\u00a0contains between 350 and 500 mg per cup, depending on the variety \u2014 yet another reason to make protein-packed yogurt a part of your healthy breakfast or snack.<\/p>\n Some of the best sources of potassium are dark leafy greens such as\u00a0spinach<\/a>, which when cooked has more than 800 mg of potassium per cup;\u00a0bok\u00a0choy<\/a>, which contains around 600 mg per cup when boiled, and Swiss chard, which has almost 1,000 mg per cooked cup. Leafy greens are a nutritional powerhouse \u2014 low in calories and high in a plethora of vitamins and minerals \u2014 so you can feel good about eating them every day.<\/p>\n iStock Photo<\/p>\n For a great potassium-rich snack that can also satisfy a\u00a0sugar craving<\/a>, try dried apricots. Apricots are actually most beneficial to your health when served dry, or dehydrated, which causes nutrient levels to become more concentrated. Just one cup can get you about one-third of the recommended daily potassium level, or about 1,500 mg. If dried apricots aren\u2019t your thing, try dried peaches, raisins, or dried figs, which are also high in potassium and available all year round.\u00a0Look for unsweetened\u00a0dried fruit<\/a>\u00a0to avoid added sugar.<\/p>\n1. Bake All Kinds of Potatoes \u2014 Sweet, White, or Red<\/h2>\n
2. Toss Sun-Dried Tomatoes Into Your Salads<\/h2>\n
\n\\<\/p>\n3. Add Kidney Beans to Burritos, Salads, and More<\/h2>\n
4. Slice Up Bananas, Cantaloupe, Kiwi, and Other Fresh Fruits<\/h2>\n
5. Eat Avocado for Breakfast, Lunch, or Dinner<\/h2>\n
6. Add Fish Such as Wild Salmon and Halibut to the Menu<\/h2>\n
7. Roast Acorn Squash for a Sweet, Healthy Treat<\/h2>\n
8. Don\u2019t Overlook Dairy \u2014 Milk and Yogurt Provide Potassium, Too<\/h2>\n
9. Load Up on Dark Leafy Greens like Spinach and Bok Choy<\/h2>\n
10. Snack on Dried Fruits: Apricots, Peaches, and Figs<\/h2>\n