Potassium & Heart Health
Simple Ways to Get More Potassium Through Food
Potassium is an important mineral that helps your body work properly. It supports normal muscle and nerve function, helps balance fluids, and plays a key role in keeping blood pressure in a healthy range.
For many adults, especially those with high blood pressure, eating more potassium-rich foods can be helpful when medically appropriate.
⚠️ Important: Potassium supplements and salt substitutes are not safe for everyone. Always check with your healthcare provider before using them, especially if you have kidney disease or other certain medical conditions, or take certain medications.
Why Potassium Matters
Potassium helps:
- Support healthy blood pressure levels
- Balance sodium in the body
- Promote proper muscle and heart function
The best way to get potassium is through whole foods, not supplements, unless directed by a provider.
Potassium-Rich Foods to Include
Vegetables
Many vegetables naturally contain potassium and fit well into heart-healthy eating patterns.
- Baked or roasted potatoes
- Sweet potatoes
- Spinach and leafy greens
- Avocado
- Tomatoes and tomato products (watch sodium)
💡 Tip: Season vegetables with herbs, garlic, lemon, or salt-free seasoning blends instead of salt.
Fruits
Fruits are convenient, potassium-rich options that also provide fiber and antioxidants.
- Bananas
- Oranges and orange juice
- Apricots (fresh or dried)
- Cantaloupe
- Kiwi
💡 Tip: Dried fruit is very concentrated — enjoy in small portions.
Dairy & Dairy Alternatives
Some dairy foods provide potassium along with protein and calcium.
- Plain yogurt (especially non-fat or low-fat)
- Milk (cow’s milk or fortified alternatives)
💡 Tip: Yogurt can be used as a base for dips, smoothies, or dressings.
Fish & Protein Foods
Certain protein foods are also good potassium sources.
- Salmon
- Tuna
- Cod
- Beans and lentils (if appropriate for your diet)
💡 Tip: Aim for fish meals a couple of times per week for heart health.
Easy Meal & Snack Ideas with Potassium
- Fruit & Yogurt Bowl: Plain yogurt topped with banana slices and berries
- Simple Fish Dinner: Baked salmon with olive oil, herbs, and a side of roasted vegetables
- Quick Potato Side: Microwave a potato and top with garlic, herbs, or plain yogurt
- Greens Combo: Spinach sautéed with olive oil and served alongside lean protein
A Balanced Approach
Potassium works best as part of an overall balanced, heart-healthy eating pattern that includes:
- Plenty of fruits and vegetables
- Lean proteins
- Whole grains
- Healthy fats
- Limited added sodium and processed foods
Medical Nutrition Disclaimer
This information is for general educational purposes only and is not intended to replace medical advice. Potassium needs vary based on medical conditions, medications, and lab results. Always consult your healthcare provider or registered dietitian before making significant dietary changes or increasing potassium intake.
For more information, check out: https://www.nhlbi.nih.gov/sites/default/files/publications/WES09-DASH-Potassium.pdf
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.