The average American tends to take in more sodium and less potassium into their diet. It has been the biggest problems we face with maintaining low sodium consumption. Studies suggest that by increasing your potassium and cutting back on sodium can reduce the risk of getting a stroke by 21%. It also helps prevent the development of heart disease. Potassium helps to protect blood vessels and is essential in our diet. It also protects from oxidative damage and keeps the blood vessel walls from becoming too thick. The recommended amount of potassium intake is 4700 mg a day.
These are some potassium rich foods that can help lower the risk of getting high blood pressure, stroke, and heart disease:
- Sweet potatoes: You would think bananas have the highest amount of potassium in them. Sweet potatoes actually have the highest amounts of potassium. One sweet potato has a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs. Sweet potatoes can be enjoyed in many different ways: Baked, fried, grilled, mashed, or stuffed. Sweet potatoes are not only healthy but very delicious. A healthy addition to your diet.
- Tomato Paste: Most of us love fresh tomatoes. Tomato paste has more potassium in them. ¼ cup of tomato paste has about 664 mg of potassium.
- Beet Greens: The greens of fresh beets that are usually tossed away by most of us are very high in potassium. They have about 644mg/cup. They are also rich in anti-oxidants
- Beans: White beans have the most potassium with about 600 mg/cup. Kidney and lima beans are also rich sources of potassium.
- Yogurt: Eight ounces of non-fat yogurt has about 579 mg of potassium. Low-fat and full fat may have a little less potassium in them.
- Clams: Clams are also rich in potassium. 3 ounces of clams has 534 mg of potassium and have the highest amount of vitamin B12 of any food you can think of.
- Prunes: Prune juice gives about 530 mg of potassium per ¾ cup. Eating prunes help keep your bones strong as well.
- Carrots: Carrots are not only good for your vision but they are packed with potassium. A ¾ cup of carrot juice has about 500 mg of potassium.
- Molasses: An alternative to sugar and honey, they have about 500mg of potassium per tablespoon.
- Fish: Halibut, tuna and certain types of fish may contain close to 500 mg of potassium per every 3 ounce. Other fishes such as cod and farm-raised rainbow trout have plenty of potassium too.
- Soy beans: These are not only a great source of protein but also a great source of potassium. You can get about 500mg of potassium but a half cup of soy beans