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Seven Superfoods That Are Better Than Bananas At Lowering High Blood Pressure
A health expert has revealed seven superfoods that are more effective than bananas in reducing high blood pressure. Despite the high potassium content of bananas, which aids in lowering blood pressure, there are several other foods that contain even more.
Dr Eric Berg DC, a specialist in healthy keto and intermittent fasting, explained: "Potassium is a crucial but often overlooked electrolyte that regulates fluid balance, energy production, and nerve signal transmission." Potassium helps your body get rid of excess salt through urine and manages the amount of fluid retained in your body, preventing blood vessels from facing too much pressure, reports Surrey Live.
Hypertension, or high blood pressure, is a serious health concern that can lead to numerous medical complications such as heart disease, heart attack, stroke, kidney failure, vision problems, headaches, shortness of breath and vascular dementia. Increasing your potassium intake can help reduce these risks - but always consult a doctor first to ensure potassium is safe for you.
The World Health Organization (WHO) recommends adults aim for a daily potassium intake of at least 3,510 mg (90 mmol). Dr Berg added: "While it's generally believed that bananas are one of the best dietary sources of potassium, several other food sources contain significantly more potassium."
He went on to say: "Contrary to popular belief, bananas aren't the top source of potassium, and you'd need to munch through more than ten bananas to hit your daily recommended intake. Plus, bananas and other fruits packed with potassium - such as apricots and oranges - are high in sugar, which is linked to potassium deficiency."
A study in Expert Review of Endocrinology and Metabolism showed that fluctuating blood glucose levels, often triggered by sugar consumption, can lower potassium levels and cause electrolyte imbalances. Luckily, many foods that are low in sugar are rich in potassium, helping to maintain electrolyte balance and prevent potassium deficiency.
1. Beetroot leaves Vegetables high in potassium include beet greens, lima beans, Swiss chard and spinachA cup (38 grams) of beet greens boasts a staggering 1300 mg of potassium, making it one of the best dietary sources of this vital mineral. In comparison, a single banana only has 358 mg of potassium. Besides potassium, these leaves are loaded with other nutrients like vitamins C and K, and they offer a fantastic amount of dietary fibre.
You can savour them sautéed or stir-fried, use them as a delicious base for salads, or throw them into smoothies, soups, and stews for extra flavour and nutrition.
2. AvocadoAvocados are an excellent source of potassium. A medium avocado, weighing about 150 grams, contains roughly 975 mg of potassium, far more than many other fruits high in potassium, like bananas, which have around 400 mg.
Avocados, known for their creamy texture and subtle nutty flavour, are a fantastic addition to salads, dips, and even smoothies, adding a delightful creaminess. You can whip up your own potassium-rich electrolyte drink by blending avocados with berries, apple cider vinegar, lemon juice, Himalayan pink salt, water, and ice cubes.
3. Lima beansPacked with potassium, lima beans offer up to 975 mg of this vital nutrient per cup (170 grams). However, Dr Berg warns those on a keto diet: "It's important to remember that lima beans are relatively high in carbs, and it's crucial to include them in your daily net carb count to avoid being kicked out of ketosis. " Leafy greens like spinach and Swiss chard are top-notch sources of potassium and should be a staple in your diet.
4. Spinach Spinach is nutritious and a great source of potassiumA single cup (225 grams) of spinach delivers an impressive 839 mg of potassium. A six-ounce (170-gram) serving of salmon provides 839 mg of potassium, making it one of the best animal sources of this essential electrolyte.
5. SalmonSalmon is brimming with heart-friendly fats linked to improved cardiovascular health and a lower risk of inflammatory diseases. Dr Berg advises against farm-raised salmon, recommending wild-caught varieties instead due to their significantly lower levels of harmful pollutants like synthetic dyes compared to farmed fish.
6. SquashSquash also makes the list. The expert shared: "Squash is another potassium-rich food that delivers around 800 mg of potassium per cup (205 grams). Squash also contains other minerals, such as magnesium and manganese. These essential minerals are crucial for maintaining proper nerve function, normal blood pressure, and muscle health."
7. Brussels sproutsBrussels sprouts may have lower potassium levels compared to avocados, beet tops, or salmon, but including these cruciferous veggies in your diet can still make a meaningful difference in your potassium consumption. A single cup (88 grams) of Brussels sprouts provides approximately 504 mg of potassium.
Warning signs of low potassium High blood pressure can lead to various health problems (Image:
Getty)Low potassium can initially present with symptoms like constipation, tiredness, muscle weakness, and an overall sense of malaise. If the deficiency becomes more serious, it may result in more diluted urine, muscle paralysis, heart rhythm alterations, and other related symptoms.
A healthy adult should strive to get between 3,500 and 4,700 mg daily from their food intake. This can be achieved by following a balanced diet. The best ways to keep blood pressure levels stable include getting regular physical activity, maintaining a healthy weight or losing weight, getting enough high-quality sleep, limiting alcohol and caffeine and to not smoke.
Most people with high blood pressure don't experience any symptoms. However, some symptoms include:
These symptoms are usually not specific and usually don't occur until high blood pressure has reached a severe or life-threatening stage.
How Much Potassium Do You Need Per Day?
Potassium is an essential mineral for health. Getting between 3,500 milligrams and 4,700 milligrams a day from tomatoes, spinach, sweet potatoes, and other fruits and vegetables may lower your risk of kidney stones, stroke, and high blood pressure.
Potassium is one of the most abundant minerals in your body and plays an essential role in several body processes.
However, very few people consume enough of it. A 2018 study found that the average intake of potassium is under half of the recommended intake for adults in the U.S.
This article tells you how much potassium you need per day as well as why it's crucial to your health.
Potassium is an essential mineral and also an electrolyte. It's found in various unrefined foods, including:
Around 98% of the potassium in your body is inside your cells.
This mineral plays an integral role in a variety of processes in the body. It's involved in muscle contractions, heart function, and fluid balance.
Despite its importance, many do not get enough of this mineral.
Most adults don't consume enough potassium.
In many countries, the deficiency is attributed to a Western diet, likely because it tends to include processed foods, which are poor sources of this mineral.
However, just because people aren't getting enough doesn't mean they're deficient.
Surprisingly, a lack of potassium in the diet rarely causes deficiencies. This usually occurs when the body loses too much potassium, such as with chronic diarrhea or vomiting.
Here are the symptoms depending on how low your potassium levels are.
The best way to increase your potassium intake is through your diet.
Due to insufficient evidence about the mineral, nutrition experts haven't determined a Recommended Dietary Allowance (RDA) or Estimated Average Requirement (EAR).
An RDA is the daily amount of a nutrient likely to meet the needs of 97–98% of healthy people. An EAR is the estimated average daily amount established to meet the needs of 50% of healthy people.
Below are some foods that are excellent sources of potassium and how much they contain in a 3.5-ounce (100-gram) serving:
Your daily potassium needs can depend on various factors, including your health status and activity level. Research also indicates that daily potassium intake may vary among different ethnic groups.
Even though there isn't an RDA for potassium, organizations worldwide have recommended consuming at least 3,500 mg per day through food.
One of these organizations is the World Health Organization (WHO). Certain countries, including Spain, Mexico, Belgium, and the UK, support this recommendation.
Other countries, including the United States, recommend consuming at least 4,700 mg per day.
However, there are some groups of people who may struggle with getting enough potassium, such as:
If you belong to one of these groups, talk to your doctor. They will be able to determine if you are getting enough potassium in your diet and may be able to advise you on how to get more. They may also refer you to a dietician.
Surprisingly, potassium supplements are usually not significant sources of this mineral.
The Food and Drug Administration (FDA) limits over-the-counter potassium chloride supplements to less than 100 mg per serving — just 2% of the U.S. Daily recommendation.
However, that doesn't apply to other forms of supplements that contain potassium.
Taking too much of this mineral can cause excess amounts to build up in the blood, which is known as hyperkalemia. In some cases, this may cause an irregular heartbeat, called cardiac arrhythmia, which can be fatal.
However, people who are deficient or at risk for deficiency may require a high-dose potassium supplement. In these cases, your healthcare provider may prescribe a higher-dose supplement and monitor you for any reactions.
An excessive level of potassium in the blood is known as hyperkalemia. The condition is characterized by a blood level higher than 5.0 mmol per liter, which can be dangerous.
For a healthy adult, there's no significant evidence that potassium from foods can cause hyperkalemia.
For this reason, potassium from foods doesn't have a tolerable upper intake level. This is the most a healthy adult can consume in a day without negative effects.
Hyperkalemia generally affects people with poor kidney function or people who take medications that may affect kidney function.
This is because the kidneys remove excess potassium. Therefore, poor kidney function may result in a buildup of this mineral in the blood.
However, poor kidney function isn't the only cause of hyperkalemia. Taking too many potassium supplements may also cause it.
Compared to foods, potassium supplements are small and easy to take. Taking too many may overwhelm the kidneys' ability to remove excess potassium.
Additionally, there are several groups of people who may need less of this mineral than others, including:
Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance.
A high intake may help reduce high blood pressure, salt sensitivity, and the risk of stroke. Additionally, it may protect against osteoporosis and kidney stones.
Despite its importance, very few people around the world get enough potassium. A healthy adult should aim to consume 3,500–4,700 mg daily from foods.
To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.
36 Foods That Pack More Potassium Than A Banana
Potassium is a much-needed nutrient for your body that helps your nerves and muscles communicate with one another, moves other nutrients into your cells, and keeps your sodium levels in check. Yet, many people don't get enough of the vitamin, which can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones, per the National Institutes of Health. So, to boost your levels of the essential electrolyte, we've compiled a list of foods rich in potassium you should be adding to your daily diet.
Meet the Experts: Amy Lee, M.D., chief medical officer of Lindora L.L.C. And head of nutrition at Nucific; Brittany Modell, R.D., intuitive eating counselor and body image coach; Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board; Mia Syn, M.S., R.D.N..
Turns out, you can find more than enough potassium in all sorts of foods—not just bananas, which have become somewhat of a poster child for it. While each medium banana has 422 milligrams (mg) of the mineral, per the United States Department of Agriculture (USDA)—or about 9% of your 4,700 mg recommended daily value (DV)—you can easily find more in other fruits and vegetables.
To be considered high in potassium, a food has to contain over 200 mg per serving, says Amy Lee, M.D., chief medical officer of Lindora L.L.C. And head of nutrition at Nucific. This list features 36 foods that not only meet that requirement, but pack even more potassium than a banana.
Foods high in potassium Sweet PotatoesA medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin, and gut-filling fiber. Plus, sweet potatoes contain compounds called anthocyanins, which have anti-inflammatory effects.
White PotatoesA single medium baked potato has 867 mg of potassium, says Mia Syn, M.S., R.D.N.. You've probably been conditioned to fear these spuds, but when prepared the right way (baked or boiled instead of deep fried), they're low in calories, fat, and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you'll get a dose of gut-friendly resistant starch.
Tomato SauceThis traditional pasta topper is a secret source of potassium, with 910 mg in each cup, per the USDA. Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging.
WatermelonNosh on two refreshing watermelon wedges, and you'll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90% of the fruit is water, so you'll feel full after snacking for very little calories. And if you'd rather sip the stuff? Cold-pressed watermelon juice is a great alternative.
Frozen SpinachAdd 1 cup of frozen spinach to your next stir-fry or pasta dish and you'll get a respectable 574 mg (11% DV) of potassium, per the USDA. Spinach is also rich in magnesium, vitamin A, and calcium. Bonus: It's budget-friendly and usually much cheaper than fresh veggies.
BeetsA cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, per the USDA, while a 17 gram snack bag of Rhythm Superfoods Naked Beet Chips boasts an impressive 310 mg. The sweet root vegetable is super versatile, though, and can be used in everything from salads to juices to soups.
And there's a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. (Just don't freak out if it turns your pee pink or red afterward. It's totally normal, we promise.)
Black BeansChances are you're already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they're also a great source of potassium. Eat 1 cup and you'll get 611 mg of the mineral, says Syn. Black beans also offer some calcium, magnesium, and folate.
White BeansWhite beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,000 mg, Syn says. That's a full quarter of what you need every day. That same 1-cup serving also packs an impressive 17 grams of protein and 11 grams of fiber.
Canned SalmonCanned salmon is a lazy cook's dream. Pop open one 5-ounce can and you'll get 442 mg (10% DV) of potassium. What's more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can't make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle.
EdamameWhole soybeans are one of the world's greatest sources of plant-based protein, but that's not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss 'em in a salad, or serve them up as a side dish.
Butternut SquashOne cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. You'll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate, and calcium.
Swiss ChardOne cup of cooked chard has a whopping 961 mg (20% DV) of potassium, per the USDA. These hearty greens also pack calcium, iron, and vitamins A, C, and K.
YogurtRegular plain low-fat yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup, the USDA says. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures to get a nice dose of gut-friendly probiotics, too.
AvocadoOne avocado provides a whopping 728 mg of potassium, Syn says. Moreover, they are a great source of healthy fats and fiber—gut-healthy, too! Avocados lend a nice creaminess to recipes. You can enjoy them over toast, in a delicious pasta sauce, or as part of a flavorful salad dressing.
Coconut WaterStore-bought coconut water packs a powerful punch of potassium, delivering about 507 mg per 8 fluid ounces, Syn says. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy an unsweetened version to avoid added sugar.
Dried ApricotsDried apricots supply 755 mg of potassium per half-cup, per the USDA, giving you a big nutritional bang for your buck. Remember to choose unsweetened versions at the grocery store to avoid loading up on extra sugar. We like to chop dried apricots and incorporate them into homemade granola bars and trail mixes.
Medjool DatesSyn says just three medjools amount to 510 mg of potassium. That's a super easy (and quick) source of the nutrient—and dates are super versatile. Blend them into a smoothie for sweetness, stuff them with peanut butter for a snack, or chop and fold them into a baked good.
LentilsAn underrated source of plant-based protein, 1 cup of cooked lentils contains 731 mg of potassium, Syn says. They're also a great source of iron and can help protect against heart disease and diabetes, research shows.
Acorn SquashButternut squash is good, but acorn squash deserves a spot on your fall menu rotation, too. The stout veggie is easily roasted in the oven, and has 486 mg of potassium per 1 cup, Syn says.
RaisinsWhether snacked on, tossed into trail mix, or thrown on a salad, like dates, raisins can offer a quick and easy potassium fix. A half-cup of them (not packed) contains 600 mg, per the USDA.
BroccoliIt should come as no surprise that broccoli earned a spot on a list of nutrient-packed foods. It has all the good stuff, including potassium—458 mg per 1 cup, to be exact. That's why Syn recommends it. It can help you meet your fiber requirements, too.
Pinto BeansYou may not frequently reach for this legume, but you totally should, considering 1 cup of them has 746 mg of potassium, Syn says. They're delicious when stirred into a soup or served up as a side to a hearty roast dinner.
PumpkinPumpkins, like butternut and acorn squash, are easily roasted and served with dinner—blitzed into a flavorful puree or pasta sauce. According to the USDA, 1 cup of boiled, mashed pumpkin with salt delivers 564 mg of potassium. Don't forget: You can eat the seeds, too!
Tomato PasteBecause tomato paste is super concentrated, its potassium levels are, too. A 100 g serving of it packs 1010 mg of potassium, per the USDA. That's obviously far more than most recipes would call for, but it's definitely worth adding an extra squirt or spoonful to the next dish you make.
CarrotsOne cup of chopped carrot has 410 mg of potassium, Syn says, which is slightly less than a medium banana has, but more than a small one. So, if your bunch is overripe and you're in need of a mid-day snack, carrots will provide a similar nutritional boost. Everyone knows this vegetable supports eye health, too—that's because they're rich in protective antioxidants.
Adzuki BeansA cup of cooked adzuki beans, boiled with salt, contains 1220 mg of potassium, per the USDA, which is why Brittany Modell, R.D., intuitive eating counselor and body image coach, says they're a superb add to your potassium-rich foods rotation. They're also great in chili and soups!
Passion Fruit JuicePerhaps this is a slightly unconventional pick, but passion fruit juice could be the touch of spice your smoothie routine needs—and 1 cup has 687 mg of potassium, per the USDA. There's also the perk of feeling transported to a beach vacation when you drink it.
PomegranatesA whole pomegranate boasts 666 mg of potassium, per the USDA, which almost makes it worth the fuss of de-seeding one. Sprinkle the bright red jewels over a salad or eat them by the spoonful for a satisfyingly sweet crunch.
Black-Eyed PeasDr. Lee recommends getting your potassium in with black-eyed peas—1 cup has 475 mg, she says. And, contrary to their name, they're actually in the bean and legume family, and should be treated as such when it comes to cooking.
Brussels SproutsBlanched and stinky doesn't have to be Brussels sprouts' only preparation. They're great roasted, broiled, and sautéed, and 1 cup has 494 mg of potassium, per the USDA. They're also high in vitamin K and vitamin C, which support iron absorption and bone health.
Bok ChoyThe Chinese cabbage makes a great simple salad and ramen topper, and it serves up a whopping 630 mg of potassium per 1 cup, Dr. Lee says. Added fiber and antioxidants make it an easy add to the shopping list.
PapayaOne cup of smashed papaya contains 591 mg of potassium, Dr. Lee says, as well as a good dose of antioxidants in the form of vitamin A, vitamin C, and vitamin E. Use it to satisfy your sweet tooth, freshen up a summer salad, or switch up your go-to smoothie.
Water ChestnutsThey don't have a ton of flavor, but water chestnuts provide a satisfying crunch to any dish including noodles, salads, and stir-fries. A half cup contains 362 mg of potassium, per Dr. Lee.
TomatoesIf you prefer savory over sweet, grabbing a tomato instead of a banana to fuel up on potassium is your best bet. A large, ripe red one has 431 mg, Syn says. It's as easy as a slice or dice and a light sprinkle of salt.
Kidney BeansNot to be confused with adzuki beans, kidney beans are a great source of potassium at 1400 mg per 100 grams, says Dr. Lee. They're also rich in magnesium, fiber, and calcium.
ZucchiniOne medium zucchini has 512 mg of potassium, according to the USDA. It's also high in antioxidants like vitamin C, as well as fiber, which supports good digestion. You can use it as a pasta substitute (a.K.A. Zoodles) or roast it with your favorite seasonings.
How much potassium do you need?The Adequate Intake (AI) of potassium for adults is 3,400 mg for men and 2,600 mg for women (not pregnant or lactating), says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. "Though based on the Daily Value (DV), most men and women should aim for about 4,700 mg of potassium daily."
Most people do not meet the daily requirement, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board, because they are not eating enough fruits, vegetables, and plant proteins like lentils.
Signs of potassium deficiencySome common signs of low blood potassium are muscle weakness, low blood pressure, and frequent urination, says Prest. "Low blood potassium is more likely when you have chronic diarrhea, have long-term use of laxatives, are taking diuretics, or have a rare medical condition."
Newgent adds that additional signs of low potassium may include constipation, fatigue, abnormal heart rhythm, and kidney stone formation. "Since many signs of potassium deficiency are similar to other conditions, it's wise to consult your healthcare provider to determine the root cause of any of these symptoms," she advises.
Signs you don't need more potassiumIf you are healthy and get adequate potassium, you are likely to have normal blood pressure, regular bowel movements, regular heart rhythm, and the ability to exercise without excess fatigue, says Newgent.
However, some health conditions like chronic kidney disease, heart failure, and certain blood pressure medications can increase your potassium level and your provider may tell you to monitor potassium-rich foods, says Prest. "While you will likely not be able to feel when you have high blood potassium, a change in your heart rhythm is a key sign that something is wrong."
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