Top 10 Potassium Rich Foods Reduce Blood Pressure

Potassium Rich Foods Reduce Blood Pressure

There is some Potassium Rich Foods Reduce Blood Pressure. we can easily incorporate it into our diet to naturally reduce our blood pressure level. Potassium plays an important role in the human body because it helps transport nutrients, supports the nervous system, and, most importantly, helps maintain normal blood pressure levels.

Potassium lessens the effect of sodium in the body which causes relaxation of the blood vessel walls and helps regulate blood pressure levels within a healthy range. If you’re not consuming enough potassium in your diet, it can only make matters worse when it comes to the signs and symptoms that are associated with hypertension.

10 Potassium Rich Foods Reduce Blood Pressure


Avocados are a known superfood all around the world, but many people don’t realize that they are loaded with potassium. In fact, an average-sized avocado contains around  975 milligrams, which gives you about 25% of your daily recommended potassium intake. Avocados are full of healthy fats and fibre among other properties that offer many different benefits for the human body. They contain properties known for reducing cholesterol levels which is good for the cardiovascular system as well. Avocados are incredibly versatile which means that you can easily incorporate the superfood into your diet. 

White Beans

White Beans is Potassium Rich Foods Reduce Blood Pressure. Some examples include 

  • Cannellini
  • Navy
  • Lima
  • Great northern beans

All of which have a similar nutritional breakdown and are excellent sources of potassium. Half a cup of white beans only has around 125 calories, but it contains around 400 milligrams of potassium. Beans also provide fibre protein and several other important vitamins which makes them a key part of a well-balanced diet. You could add white beans to soup, stew, or chilli for a hearty and potassium-rich meal in order to take advantage of their cardiovascular benefits.

Sweet Potatoes

All types of potatoes are packed with Potassium Rich Foods Reduce Blood Pressure, but sweet potatoes are an especially good option because they also contain lots of fibre and vitamins. An average size sweet potato has around  950 milligrams of potassium giving you more than a quarter of your daily requirement. Additionally, you’ll get more than 700% of your daily vitamin a requirement and 65% of your Vitamin C intake.

Scientists found that sweet potatoes have high levels of polyphenols which help reduce the risk of cardiovascular disease. There are plenty of ways to cook sweet potatoes. You can dice and roast them in the oven, boil and mash them, or even microwave them for a quick side dish.


Squash is a good source of vitamins, fibre and other nutrients. One cup of cooked butternut squash has almost 600 milligrams of potassium or 17% of your recommended daily value. Squash is a rich source of carotenoids which have been shown to be helpful in the prevention of cardiovascular and neurodegenerative diseases. 

Their high levels of potassium help support normal blood pressure levels as well. You can cook squash in many of the same ways that you cook sweet potatoes. Roasted boiled, or steamed, It is a healthy and filling side dish that goes especially well with warm winter meals. 


Banana’s nutrients are probably the most famous source of potassium, and it’s true that they’re packed full of nutrients. One medium banana has around 422  milligrams of potassium which is just over 10% of your recommended daily intake. Scientists found that their properties may be helpful in moderating blood sugar levels and supporting a healthy heart. Thankfully bananas are a versatile fruit which makes them a good option for getting your potassium every day. 


Beets are known for providing several impressive health benefits, but they are often overlooked as a good source of potassium. One cup of boiled beets has around 500 milligrams of potassium and only 75 calories. They are also a good source of nitrates which are important for blood vessel functioning and blood pressure regulation. Therefore if you’re trying to increase your potassium intake in order to reduce your blood pressure, beets are one of the best foods to consider. you can add raw grated beets to a salad or as a garnish for soup.


Watermelon is a summertime favourite for so many people, but most don’t realize that it is a Potassium Rich Foods Reduce Blood Pressure. A cup of diced watermelon has about 5% of your daily potassium intake, And an average-sized wedge has about 9%. Watermelon is also rich in magnesium, fibre, and other essential vitamins which can benefit multiple systems within the body. You won’t get the majority of your daily potassium from watermelon but it is an easy and delicious way to take in a  little extra nutrition. 


Tomatoes are packed with vitamins and nutrients, including lycopene which is an antioxidant known for its anti-inflammatory properties. Researchers believe that it can help protect the body from harmful free radicals that are linked to several chronic diseases. A medium-sized tomato has around 292  milligrams of potassium, so be sure to add plenty next time you’re making homemade soup or salad.


This leafy green is an excellent source of nutrients such as alpha-lipoic acid, folate, and lutein. A cup of raw spinach is also packed with 167 milligrams of potassium and only has around 7 calories. Spinach is also rich in a property known as chlorophyll which helps increase blood flow throughout the body so that oxygen can flow more freely in red blood cells. It can be hard to eat enough raw spinach to get a substantial amount of potassium. Instead, you could try steaming it to reduce its density and make it easier to digest.


Apricots are loaded with fibre, as well as, Vitamins A, C, and E. they are also a solid source of potassium. Their properties can serve as an electrolyte in the body that can maintain fluid balance and healthy blood pressure levels. If you opt for dried apricots as a  healthy snack be sure to look for a  brand without all of the added sugars and other unhealthy ingredients. The fruit itself is sweet enough on its own and the additional sugar will only cancel out the benefits that you are trying to obtain.

Millions of people around the world are looking to take advantage of the health benefits that can come from eating a diet full of Potassium Rich Foods Reduce Blood Pressure.