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    Home»Health»Getting More Potassium with DASH eating plan (NIH)– Gafacom
    Health

    Getting More Potassium with DASH eating plan (NIH)– Gafacom

    By June 9, 2022No Comments3 Mins Read
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    Source: https://www.nhlbi.nih.gov/DASH

    Increasing potassium by eating potassium-rich food is recommended for adults with high blood pressure who are otherwise healthy. While salt substitutes containing potassium are sometimes needed if you are on medication for high blood pressure, these supplements can be harmful to people with certain medical conditions. Ask your doctor before trying salt substitutes or supplements.

    Fortunately, many healthy foods in the DASH eating plan are naturally rich in potassium, with vegetables and fruits being especially good sources.

    Vegetables

    Baked potatoes are easy to prepare and one of the best sources of potassium. One medium baked potato with the skin on has 941 mg of potassium. Top with herbs or salt-free seasoning so you can avoid any extra sodium.

    Fruits

    Many people know that bananas are a good source of potassium with 422 mg in a medium one, but dried fruits like peaches and apricots are also loaded with potassium and easy to have on hand for healthy snacks.

    Dairy

    One cup of plain, non-fat yogurt has 579 mg of potassium. Combine with fresh fruit like chopped bananas to add flavor and even more potassium. It can also be used as a dip, condiment, or substitution for high-fat dairy.

    Fish

    Eating fish high in omega-3 fatty acids about twice a week is recommended for heart health. Some fish are also good sources of potassium, wild Atlantic salmon being one of the best at 534 mg per 3-ounce serving.

    Good Sources of Potassium

    Vegetables

    Potassium Source Serving Size
    Potato, baked with skin 1 medium
    Beet Greens, cooked from fresh 1⁄2 cup
    Tomato Puree 1⁄2 cup
    Sweet Potato, baked with skin 1 medium
    Swiss Chard, cooked 1⁄2 cup
    Yam, cooked 1⁄2 cup
    Acorn Squash, cooked 1⁄2 cup
    Spinach, cooked from fresh 1⁄2 cup

    Fruits

    Banana 1 medium
    Peaches, dried 1⁄4 cup
    Prunes, stewed 1⁄2 cup
    Apricots, dried 1⁄4 cup
    Avocado 1⁄2 cup
    Plantains, slices, cooked 1⁄2 cup

    Dairy

    Plain Yogurt, Nonfat 1 cup
    Skim Milk (Nonfat) 1 cup

    Nuts, Seeds, and Legumes

    White Beans, canned 1⁄2 cup
    Soybeans, cooked 1⁄2 cup
    Lima Beans, cooked 1⁄2 cup
    Pinto Beans, cooked 1⁄2 cup
    Lentils, cooked 1⁄2 cup
    Kidney Beans, cooked 1⁄2 cup

    Meats, Fish, and Poultry

    Salmon, wild Atlantic, cooked 3 ounces
    Halibut, cooked 3 ounces
    Tuna, Yellowfin, cooked 3 ounces
    Snapper, cooked 3 ounces
    Rockfish, Pacific, cooked 3 ounces

    EASY DASH RECIPES PACKED WITH POTASSIUM

    Summer Breeze Smoothie

    Non-fat plain yogurt, banana, strawberries, canned pineapple and a touch of vanilla make a refreshing treat.

    Spicy Baked Fish

    A salmon fillet, olive oil, and salt-free spicy seasoning baked for 15 minutes is quick, easy, and delicious.

    Garlic Mashed Potatoes

    No added salt or fat is used in this easy-to-prepare, tasty potato dish that can even be made in the microwave.

    Limas and Spinach

    This delicious dish delivers 452 mg of potassium per serving by combining two potassium powerhouses.

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