Incorporating more potassium into your diet can help control blood pressure. 

Potassium is a nutrient that helps more sodium pass through urine from the body. The more potassium we consume, the better our bodies are able to get ride of excess sodium.

As you plan to add more potassium to your diet, keep the following things in mind:

  • Get your potassium from fresh produce, not potassium supplements. Aim to add more potassium-rich fruits, vegetables, and legumes. Always consult your doctor before taking a nutrient supplement. 
  • Increasing potassium intake does not “allow” for a high sodium intake. It’s very easy to eat way too much sodium and not enough potassium if we are not mindful of our nutrient intake because most foods that are the most convenient to eat have high levels of sodium. Most Americans will benefit from decreasing sodium and increasing potassium, not doing just one or the other. Continue to monitor your sodium intake and make efforts to cut sodium intake and continue to find ways to incorporate more potassium-rich foods into your diet. 
  • High-potassium foods include spinach, mushrooms, Lima beans, peas, tomatoes, oranges and orange juice, prunes, raisins, dates, molasses, and many more. Check nutrition labels to find other foods that are high in potassium. 

Lima beans are a great example of a high-potassium, low-sodium food. Recipes for preparing any high-potassium ingredients can be easily found online for free.