According to the National Institutes of Health, to keep a healthy heart, you need a daily dose of potassium in your diet. This essential mineral helps your body regulate your blood pressure and heart rhythm.

Dutch researchers determined that a low potassium intake as the same impact on your blood pressure as high salt consumption does. Although the recommended daily intake of potassium is 4,700 milligrams (mg), a majority of people consume about half of that.

Potassium-rich foods

Bananas are a well know fruit packed with potassium (400mg), which is true. But it’s certainly not the only way to load up on this important mineral. Include the following source of potassium in your diet to pump up your levels.

Medium-potassium foods (50-200 mg per serving):

Peach, apple, fresh strawberries, corn, carrots, cauliflower, asparagus, canned peas and  green beans.

High-potassium foods (more than 200 mg per serving):

sources of potassium_2

  • 1 medium baked potato, with skin (925)
  • 1 baked medium sweet potato, with skin (450)
  • ½ cup of tomato or vegetable juice (275), or 1 medium tomato (290)
  • ½ cup of mushrooms (280)
  • ½ cup of cooked zucchini (220)
  • ¼ of a medium avocado (245)
  • ½ cup of broccoli (230)
  • ½ of a papaya (390)
  • ½ cup of prune juice (370)
  • ¼ cup of raisins (270)
  • 1 medium mango (325) or kiwi (240)
  • 1 small orange (240) or ½ cup of orange juice (235)
  • ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
  • 1 medium pear (200)
  • 6 ounces of yogurt (260 to 400) or 1 cup milk (350)
  • Lentils  protein-rich—half cup, cooked ( 365 mg)
  • White Beans  1 cup cooked (1000 mg) 30%DV
  • Dark Leafy Greens (Spinach) 1 cup cooked 24% DV 839mg Swiss Chard (27% DV), Kale (8% DV),

A deficiency of potassium will leave you, complete with fatigue, muscle cramps, heart palpitations. Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is rare.

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