Credit: fedorovacz / Fotolia

Credit: fedorovacz / Fotolia

5 potassium-rich foods that lower blood pressure

Do you suffer from high blood pressure? Foods with potassium can help. Let’s take a look at 5 potassium-rich foods that lower blood pressure.

Eating foods rich in potassium is important for high blood pressure, because potassium lessens the effects of sodium, according to the American Heart Association.

Potassium helps flush sodium through the urine. It also helps ease tension in the blood vessel walls, which lowers blood pressure as well.

Let’s take a closer look at 5 potassium-rich foods that lower blood pressure.

Bananas are probably the most well known food for containing potassium. They are packed with 422 mg of potassium per fruit, which is 12 percent of the recommended daily value.

Sweet potatoes:
They are high in potassium, with 448 mg per potato. They are also high in magnesium, which is a known blood pressure-lowering nutrient as well.

One cup of beets contains 518 mg of potassium. A study from Journal of Nutrition showed that just one glass of beet juice can significantly reduce blood pressure. Try our beet ginger blood pressure-lowering juice recipe.

One cup of squash is packed with 582 mg of potassium. There are many types of squash, and which ones are available all depends on season. Check your local organic supermarket to see what’s in season now.

Avocados are a potent superfood. One a day can keep the doctor away! It is packed with 708 mg of potassium per fruit, which is 20 percent of the recommended daily value. It is also a good source of lutein, which is known to help lower blood pressure as well.

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only. 

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1. “5 Potassium-Rich Foods To Get Your Blood Pressure Down.” Men’s Health, Men’s Health, 15 May 2018,

2. “How Potassium Can Help Control High Blood Pressure.” American Heart Association, American Heart Association, – .WwDgey_MzGI. 
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