Eat More Potassium-Rich Foods to Control Blood Pressure


You don’t have to look far to find something to eat that’s high in sodium. Pizza, French fries, fast food burgers, canned meat and soups. And of course there’s the habit some people have of putting salt on everything.

If you’re trying to control your blood pressure and keep your heart healthy, a high-sodium diet can be harmful. Let’s not ignore the obvious. Most people should eat less sodium. The American Heart Association recommends adults consume 1,500 to 2,300 mg of sodium per day. Yet, the average adult packs away more than 3,400 mg of sodium per day.

Is there any other nutrition advice that works to help control blood pressure? Yes. Eat more potassium-rich foods. A recent study found that when people consumed higher amounts of potassium, it helped lower blood pressure, regardless of the amount of sodium in their diet.

In case you’re wondering, no medical professional is going to recommend a high-sodium diet countered by a high-potassium diet. But more potassium does appear to be helpful in curbing the effects of too much sodium

“The findings suggest that public health efforts directed towards increasing consumption of natural potassium-rich foods would reduce blood pressure and, thus, cardiovascular and kidney disease,” says lead researcher Alicia McDonough.

What are some potassium-rich foods that could help with your high blood pressure? Give these veggies, leafy greens, and legumes a try.

  • Beet greens
  • Lima beans
  • Swiss chard
  • Sweet potato
  • Potatoes
  • Soybeans
  • Spinach
  • Avocado
  • Pinto Beans
  • Lentils

But don’t rush off to the grocery store just yet. Our Low-Sodium menu of entrees includes more than 80 complete meals with some of these high-potassium foods. Just the thing to help you skip another high-sodium fast food meal for something better to keep your heart healthy and your blood pressure under control.