Potassium-Rich Foods and Why They Matter for Your Heart

When people talk about food and blood pressure, the focus is usually on what to cut back, especially salt. But there is another side to the story: what to add.

Potassium is a mineral that plays an important role in heart health. Many of us do not get enough of it, and the best sources are simple, everyday foods.

Important first: potassium is not right for everyone in larger amounts. If you have kidney disease, or take certain medicines for blood pressure or your heart, please talk to your doctor before eating more potassium-rich foods. More on this below.

What potassium does

Potassium helps your nerves and muscles work, including your heart muscle. It also helps your body manage fluid.

One of its most useful jobs is balancing sodium. Potassium helps your body get rid of extra sodium through the urine, and it helps relax the walls of your blood vessels. Both of these can help keep blood pressure in a healthier range.

Too much sodium, too little potassium

Harvard Health explains that the typical modern diet is out of balance: high in sodium from processed foods, and low in potassium from fruits and vegetables.

Shifting that balance, by eating fewer processed foods and more whole plant foods, is one of the simplest ways to support your heart.

How much do you need

For most adult women, the recommended amount is about 2,600 mg of potassium a day. Many people fall short of that.

The good news is that you do not need to count milligrams. If you eat several servings of fruits, vegetables, and beans each day, you are likely moving in the right direction.

Everyday foods rich in potassium

Here are some common, affordable foods that are good sources:

• Potatoes and sweet potatoes, especially with the skin.
• Beans and lentils, such as black beans, kidney beans, and pinto beans.
• Leafy greens, like spinach, Swiss chard, and beet greens.
• Tomatoes, including tomato sauce with no salt added.
• Bananas, a classic and easy choice.
• Oranges and orange juice.
• Cantaloupe and honeydew melon.
• Avocados.
• Dried fruits, such as apricots, prunes, and raisins, in small portions.
• Plain yogurt and milk.
• Fish, such as salmon.
• Winter squash, like acorn or butternut.

The DASH connection

Potassium-rich foods are at the heart of the DASH eating plan, which was designed to help lower blood pressure. The National Heart, Lung, and Blood Institute describes DASH as rich in vegetables, fruits, whole grains, and low-fat dairy, all of which naturally provide potassium.

The World Health Organization also recommends eating plenty of fruits and vegetables every day as part of a healthy diet.

Easy ways to add more

You can add potassium without changing your whole routine:

• Add a banana or berries to your morning oatmeal or yogurt.
• Bake a sweet potato instead of having fries.
• Toss a handful of spinach into soups, eggs, or pasta.
• Add beans to salads, soups, or rice.
• Snack on an orange or a few dried apricots.
• Use no-salt-added tomato sauce for pasta and stews.
• Have a glass of milk or a cup of plain yogurt.

The NHLBI's guide to heart-healthy foods has more ideas for building meals around these foods.

Food first

For most healthy people, food is the best and safest way to get potassium. Foods also bring fiber, vitamins, and other nutrients that work together.

Do not start taking potassium pills on your own. Too much potassium from pills can be harmful, especially for people with certain health conditions.

Who needs to be careful

This part is very important. Some people need to limit potassium, not increase it. Please talk to your doctor before eating more potassium-rich foods if:

• You have kidney disease or reduced kidney function. Healthy kidneys remove extra potassium, but weaker kidneys may not.
• You take certain blood pressure or heart medicines, such as ACE inhibitors, ARBs, or potassium-sparing diuretics. These can raise potassium levels.
• You have diabetes with kidney concerns, or heart failure.
• You use a salt substitute. Many salt substitutes are made with potassium chloride and can add a lot of potassium.

High potassium levels in the blood can affect your heart rhythm. A simple blood test can show your levels, and your doctor can tell you what is right for you.

When to talk to your doctor

Talk to your doctor before increasing potassium if you have kidney problems, diabetes, heart failure, or take any blood pressure or heart medicine. Ask whether a blood test to check your potassium makes sense for you.

Never stop or change a medicine on your own because of something you read. Call your doctor right away if you notice muscle weakness, unusual tiredness, numbness, or an irregular or pounding heartbeat.