Potassium-Rich Foods for Heart Health

Potassium-Rich Foods: Benefits for Heart Health and More

Potassium is the lifeline of all our physiological functions, especially our heart and muscles. This miracle mineral controls our heart and aids in beating 115,000 times a day. What is so special about this micronutrient? Let’s find out!

What is Potassium?

Potassium is a vital element (a micronutrient) that helps regulate fluid balance, send nerve signals, and control muscular contraction. In a nutshell, this element is responsible for almost all bodily functions we perform every second.

Fun fact: A human body cannot produce this micronutrient. Hence, we can only get it from food sources. An average male adult needs 3.4 grams of potassium every day. An average female needs 2.6 grams as a recommended daily value. It’s a relief that we can find this micronutrient in common vegetables and fruits.

Here is a quick list of potassium-rich foods you should know about.

List of Potassium-Rich Foods You Must Consume

Some of the most common sources of potassium are as follows:

Bananas
Bananas are high-potassium foods available worldwide. Kids and adults can consume this fruit without any hassle. It is easily digestible and lets its potassium get absorbed fast. Diabetics can eat bananas in controlled amounts to get a load of potassium. 100-g of bananas can add 358 mg of potassium to your daily diet.
Leafy greens
Green cabbage, lettuce, and kale are low-potassium foods. Boiled kale, mustard greens, spinach and red cabbage are medium-rich in potassium. Boiled bok choy, beet greens and spinach contain high potassium. For instance, a cup of cooked beet greens can deliver 1309 mg of potassium per serving.
Potatoes
Potatoes are commonly found in every household’s kitchen. Baked potatoes are better sources of this vital nutrient. A medium size can deliver nearly 900 mg of potassium. On the other hand, a sweet potato packs over 500 mg of this vital element. In fact, dieticians suggest keeping the skin unpeeled while cooking. You will get the most nutrients in it.
Beans
Beans are an excellent source of potassium and dietary fibre. Lima beans are potassium-rich food, packing 969 mg/cup. You can get 354 mg of potassium from a half-cup of navy beans. Kidney beans serve 359 mg.
Avocados
A half of a medium-sized avocado packs 364 mg of potassium. These fruits are a great addition to salads, smoothies, and bread toasts. They also pack healthy fats. These fats pair with potassium to control your blood cholesterol levels.
Tomatoes
Tomatoes are garden favourites that pack multiple nutrients and potassium is one of them. They are low-potassium vegetables, ideal for those who must limit potassium intake. A medium-sized tomato offers 292 mg of this element. A 1/4th cup of tomato paste delivers 650 mg.
Fish
Fish is a staple in many households. Mackerel, rainbow trout, tuna, cod, halibut, red snapper, etc. are high potassium-rich food examples. An 85-gram fillet of these fish can deliver 400 mg of potassium to your diet. Dieticians recommend three such servings per week. These fish also pack a lot of omega-3 fatty acids.
Lentils
Lentils are high-protein and low-carb choices to add to your daily diet. A half cup of cooked legumes delivers 366 mg of potassium. Make soups and salads with lentils to enrich your staples with this crucial micronutrient.
Squash
Squash is a fruit with low-carbohydrate and high potassium content. Acorn squash particularly offers more potassium than any of its cousins. A half-cup of cooked acorn squash offers 896 mg of potassium.
Pumpkin
Pumpkin is our beloved cousin of squash. This staple vegetable (technically a fruit) packs a lot of nutrients along with potassium. A 100-g serving of raw pumpkin contains 340 mg of potassium. You will be surprised to know that its seeds give 809 mg of potassium per 100-g serving.
Yoghurt
Dairy products like yoghurt are a good source of potassium and calcium. It has loads of probiotics, too. A serving of 227 grams of non-fat yoghurt serves 625 mg of potassium.

Other fruits like dates and nectarines are good sources of potassium. Apricots, raisins, prunes and other dry fruits also deliver a significant amount to your diet.

Therefore, conventional food sources have loads of potassium. Here’s a chart for your quick reference:

Potassium-Rich Foods Chart

Food	Portion	Amount of Potassium
Banana	10 0gm	358 mg
(Cooked) beet greens	One cup (1 serving)	1309 mg
Tomato	A medium-sized	292 mg
Mackerel, rainbow trout, tuna, cod, halibut, red snapper, etc	An 85-gm fillet	400 mg
Legumes (cooked)	A half-cup	366 mg
Acorn squash	A half-cup	896 mg
Avocado	A half of a medium-sized fruit	364 mg
Raw pumpkin	100 gm	340 mg
Pumpkin seeds	100 gm	809 mg
Non-fat yoghurt	227 gm	625 mg
Kidney beans	One cup	359 mg
Lima beans	One cup	484.5 mg
Navy beans	One cup	354 mg

How Potassium Benefits Our Health?

Remember, potassium is not a solution for heart disease and other issues. Its deficiency causes certain health problems. Here is how this micronutrient benefits us.

1. Cardiovascular Health
If you follow a potassium-rich foods chart, your blood pressure will remain within the limits. It helps in cutting down systolic pressure among patients suffering from high blood pressure. This mineral also regulates the heartbeat and resolves rhythmic issues. It also relaxes blood vessels.
2. Nervous System
Sodium and potassium are the key elements that enable neurons to communicate. Potassium plays a key role in controlling muscular movement by producing nerve signals. It also controls hormone production and regulation.
3. Kidney Health
Potassium may help in calcium absorption and reduce the chances of kidney stone formation.
4. Bone Health
Potassium can regulate the acidity level and can protect the bones from corrosion. Research is going on to find out how potassium can increase bone density and lower the risk of bone diseases like osteoporosis.
5. Muscular Movements
Potassium helps in muscular contraction and relaxation, irrespective of their types and locations.

Which Are the High Potassium Foods to Avoid? Who Should Avoid Them?

Patients suffering from kidney disease, type I diabetes, liver disease, and congestive heart failure must practise precaution. The high potassium foods to avoid are bananas, pumpkins, leafy vegetables, dry fruits, etc. They must seek dietary consultation to control potassium intake to avoid aggravating such issues.

Know Your Appropriate Potassium Intake and Enjoy Its Health Benefits

Maintaining the blood potassium level of your body is of the utmost importance. So, you must keep the list of dietary sources handy in order to know which food is highest in potassium. Remember - if you are fatigued, weak, or constipated, you need more potassium. If your muscles twitch and get cramped, you are in dire need of this vital micronutrient. Therefore, stay alert to the symptoms of falling potassium levels and consume adequate potassium-rich food to restore balance and enjoy a healthy life.

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FAQ

How much potassium per day should I consume?

An average male needs 3400 mg of potassium every day. A female needs 2600 mg of potassium in her daily diet.

Is high potassium bad for my heart?

Too much potassium in your blood is dangerous for your heart. Your heart muscles will not work properly and will show abnormal rhythms. Get the symptoms checked by a registered medical practitioner before making any dietary decision.

What are the symptoms of high potassium consumption?

The symptoms of increased potassium levels in your system are: ●Diarrhoea ●Fatigue ●Stomach pain ●Chest pain ●Muscle weakness ●Vomiting and nausea ●Irregular heartbeat, etc. Therefore, you must know which high-potassium foods to avoid and plan your diet accordingly.