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.
