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Foods That Are High In Potassium

Eating more of these potassium-rich foods can lower your risk of high blood pressure, stroke, and heart disease. 内容来自dedecms

One of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by % and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get , mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal.

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Watch the video: Foods With More Potassium Than a Banana

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One of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by % and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get , mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal. 内容来自dedecms

Watch the video: Foods With More Potassium Than a Banana copyright dedecms

Surprisesweet potatoes, not bananas, rank highest on the list of foods that are high in potassium. One sweet potato packs a whopping mg of potassium and only calories, plus loads of fiber, a-carotene, and energizing carbs. Baked, fried, grilled, mashed, or stuffed, sweet potatoes are one of the healthiest and most delicious foods you can eat. 内容来自dedecms

Fresh tomatoes are great, but tomato paste and puree are ter sources of potassium. One quarter cup of tomato paste delivers mg of this vital mineral, while one half cup of puree comes in at mg. Tomato juice itself has just over mg. So if you love cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!

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If youve ever bought fresh beets and tossed the greens in the garbage, time to change your ways. Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping mg of potassium per half cup. Antioxidant-packed beets are also a great source of folate, raw or cooked! 本文来自织梦

White beans lead the pack when it comes to potassium, with half a cup delivering nearly mg, but kidney and lima beans, as well as lentils and split peas, are all respectable sources. All beans are good for your heart and appear prominently on our list of the best foods for fiber so its smart to make beans a much bigger part of your diet. copyright dedecms

Eight ounces of plain old non-t yogurt contains mg of potassium, while low-t, whole milk, and cultured buttermilkyogurts tangy cousinhave a little less. Delicious ways to use yogurt include mixing it with granola at breakst, using it instead of mayo on sandwiches and in salads, and swapping it for whipped cream on desserts. Bonus: Most yogurt products contain probiotics, natural bacteria that can aid digestion and keep your gut healthy.

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Canned or fresh, ounces of clams pack mg of potassium and have the highest concentration of vitamin B of any food. Use them to make seafood pasta or traditional New England claim chowder. copyright dedecms

Prune juice is no joke when it comes to potassium, delivering mg per / cup; half a cup of stewed prunes have nearly mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate prunes a day had significantly higher bone density than women who ate dried apples.

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The juicing trend means more people will be getting their potassium from carrot juice, which packs over mg in one / cup. Besides their potassium benefits, carrots and other orange-colored fruits and vegetables are also great for your eyes and vision.

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Looking for a nutrient-packed alternative to sugar or honey? One tablespoon of blackstrap molasses (the thick, dark kind) has nearly mg of potassium and a respectable amount of iron and calcium. 织梦好,好织梦

Meaty fish like halibut and tuna have nearly mg of potassium per ounce serving, but cod and even rm-raised rainbow trout have plenty of potassium too. But potassium isnt the only reason to add more fish and seafood to your diet. Evidence is mounting that regularly eating fish, not taking fish supplements, can increase your lifespan, thanks in large part to the healthy ts in fresh fish; a high fish diet can even reduce your risk of death by heart disease by %, according to Harvard researchers. 织梦内容管理系统

Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can also fight inflammation in the body. Bonus: half a cup of cooked soybeans have nearly mg of potassium. copyright dedecms

Winter squash like spaghetti squash are a dieters dream: it has less than calories per serving, yet contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with mg per half cup. dedecms.com

Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does pack more than mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism. 织梦好,好织梦

Milk is a surprising source of potassium, with mg per cup for the non-t or skim version (% and whole milk has a little less). If youre not a n of milk, try adding this high-calcium fluid to smoothies and healthy milkshakes. 织梦好,好织梦

One of the healthiest additions to your breakst table, / of a cup of orange juice delivers mg of potassium. Orange juice, especially the fresh-squeezed variety, is a good source of calcium, folate, and several B vitamins.

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