Only about 2% of Americans reach the goal of 4,700 mg of potassium a day.
Most American diets are deficient in vegetables and fruits that are good sources of potassium yet they over-do the sodium. It’s a combination leaving millions with high blood pressure and other serious health concerns.
Potassium is a key nutrient our bodies need to help reduce risk of stroke, less muscle cramping, creates better metabolism and brain function, and helps regulate blood pressure by reversing the damaging effects of sodium in blood vessels. Studies show increasing potassium and reducing sodium may reduce your risk for stroke by as much as 21%.
Some reports and experts are even saying consuming enough potassium can counter the effect of consuming too much sodium.
To help you add more potassium to your diet, we’ve created this list of good sources of potassium.
1. Baked Potatoes
Baked potatoes with the skins have about 926 mg of potassium, making up approximately 26% of your daily intake. Baked potatoes, when prepared correctly without globs of butter, sour cream, and salt, can provide a healthy, filling side and are a very good source of potassium.
Additionally, they are high in vitamin c and fiber, which helps your immune system and keeps your digestive system on track.
Bananas are typically the mascot for eating more potassium–and for good reason. One banana is usually only about 90 calories and packs in about 400 mg of potassium.
Bananas are a good source of potassium you can eat on the go or before a workout to help reduce any muscle cramping. Add them to your morning smoothie or enjoy a little peanut butter for some added protein to your snack.
Avocados are a good source of potassium containing more than 900 mg of potassium. They are also rich in healthy fats and are low in cholesterol.
However, if you are watching calories, avocados are not a low calorie food. Avocados can be eaten on toast, with eggs, mixed in a salad or in a protein shake. Get creative with this heart healthy fruit to help you reach your potassium goal.
Spinach doesn’t just work for Popeye. One cup of cooked spinach can have more than 800 mg of potassium, helping you feel healthier and stronger.
A little goes a long way with these leafy greens that also contain a high amount of vitamin a and are low in calories.
Uncooked, they are still a good source of potassium and make a healthy addition to smoothies and sandwiches. Not to mention, they make a delicious salad.
Fish in general are a good source of potassium, but salmon is on the top of the list. Not only is it tasty and easily found in most grocery stores, it has 530 mg of potassium in a single 3 oz filet.
Salmon can be kept frozen for up to 2 months and is sold in bulk, making it worth the investment for these potassium-filled fish.
Salmon is also high in omega 3 fatty acids and vitamin d making it a great addition to a spinach salad or as a main dish.
There a many good sources of potassium available to us, and most of them quite inexpensive but extremely delicious.
Make a goal to try to incorporate more foods that will help you reach the daily recommended 4,700 mg of potassium to help reduce your risk for high blood pressure, a heart attack or a stroke.
Consuming the right amount of potassium can improve your overall health and keep you blood pressure in a healthy range.