Potassium is a key mineral that the body relies on heavily to function properly. Foods that are rich in potassium are important in managing high blood pressure (HBP or hypertension) because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.

Also studies have shown that potassium decrease the rate of  Stroke.

As described in a study published online Sept. 4, 2014, in the journal Stroke, researchers tracked 90,000 postmenopausal women between the ages of 50 and 70 for an average of 11 years. Women who got the most potassium in their diets were 16% less likely to have an ischemic stroke than those who consumed the least potassium. Ischemic strokes, the most common type of stroke, result from a blockage in a blood vessel supplying the brain.

Women with normal blood pressure who ate the most potassium had a 27% lower risk of ischemic stroke compared with women who ate the lowest amount of potassium. But potassium intake didn’t seem to affect stroke risk among women.

Potassium is needed in the body for the normal functioning of nerves and muscles. Low potassium levels can lead to muscle weakness and problems with the heart rhythm.

But, like a lot of essential minerals and vitamins, the question is:

How much do we need?
The recommended daily intake of Potassium is 4700 mg

Although studies have shown that many people are not taking enough amount of potassium.

To reap the benefit of more potassium in your life, try to eat at least five portions of fruit and vegetables every day. (A portion is about the same size as your closed fist.) Forget about processed food and ready to eat meals and cans. More processed foods tend to contain lower levels of potassium.

Not only will this help to lower your blood pressure, it will also help you to avoid certain cancers, bowel problems and even heart attacks or strokes.

Following are Potassium-Rich foods and make sure reach to 4700 mg K per day

By Dr. Fatemeh Aghanasiri, M.D. (MCC) – Medicentres

Potassium-Rich foods

1 cup of Swiss Chard : 961 mg Potassium

 

 

 

 

1 Cup of Salmon Fillet cuts: 680 mg Potassium

 

 

 

 

1 cup of cooked Sweet Potato: 347 mg Potassium

 

 

 

 

1 cup of pumpkin: 896 mg Potassium

 

 

 

 

 1 cup of Spinach: 839 mg Potassium

 

 

 

 

1 Cup of Cooked Potato: 738 mg Potassium

 

 

 

 

 1 Cup of Lentils: 731 mg Potassium

 

 

 

 

 1 cup of Low Fat Yogurt: 531 mg Potassium

 

 

 

 

1/2 cup of White Bean: 502 mg Potassium

 

 

 

 

1/2 cup of sun dried Tomato: 463 mg Potassium

 

 

 

 

1 cup of Cantaloup: 427 mg Potassium

 

 

 

 

1 Cup of Banana: 422 mg Potassium

 

 

 

 

1 cup of Carrot: 367 mg Potassium

 

 

 

 

 1/2 cup of Tomato: 355 mg Potassium

 

 

 

 

 1/2 cup of Avocado: 345 mg Potassium

 

 

 

 

42.5 gr Raisin: 322 mg Potassium

 

 

 

 

1 cup of Quinoa: 318 mg Potassium

 

 

 

 

1/4 cup of Pistachio: 310 mg Potassium

 

 

 

 

4 Plums: 278 mg Potassium

 

 

 

 

 1 cup of Cut orange: 274 mg Potassium

 

 

 

 

3 Dried Apricots: 244 mg Potassium

 

 

 

 

By Dr. Fatemeh Aghanasiri, M.D. (MCC) – Medicentres | Al Furjan, Motorcity