15 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.

Potassium-rich foods lower your risk of high blood pressure, stroke, and heart disease. Adults should try to consume 4,700 mg of the nutrient a day. Here are 5 delicious foods that can help your reach that goal.

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Sweet potatoes

Sweet potatoes are naturally sweet and nutrient-packed, so they make a great base for a variety of dishes. In this video, learn how to make a spicy side dish, a vegetarian main dish, and a delicious dessert with this versatile superfood. These three recipes are simple and quick to make, and most importantly, the sweet potatoes in them will give you enough fiber to satisfy your hunger for hours and give you a healthy dose of vitamin A, vitamin C, and beta-carotene.

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Tomato sauces

Seafood is a great source of many nutrients, including omega-3 fatty acids, and this dish has four different types. Watch this video for instructions on how to make a seafood pasta dish that's great for the whole family.

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Beet greens

You’re probably not used to sipping on veggies at the bar, right? This recipe infuses your happy hour with good-for-you ingredients by adding beets—which have compounds that may help lower blood pressure and fight chronic disease—and carrots to your cocktail. Watch the video to see how you can mix the refreshing drink in your kitchen.

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Beans

This simple, delicious recipe pairs cannellini beans (which are a good source of both protein and fiber) with prosciutto, rosemary, and garlic. Watch this Cooking Light video to learn how to put this side together in no time! Get the recipe: White Beans With Prosciutto

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Yogurt

If you’ve ever wondered what Top Chef judge Padma Lakshmi cooks at home, look no further. Padma paid a visit to Health to share her quick and easy recipe for Yogurt Rice, a simple-yet-satisfying savory dish that Padma says she and her daughter Krishna make together in their kitchen at home.

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Clams

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Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food. Use them to make seafood pasta or traditional New England claim chowder.

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Prunes

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Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 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 10 prunes a day had significantly higher bone density than women who ate dried apples.

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Carrot juice

The juicing trend means more people will be getting their potassium from carrot juice, which packs over 500 mg in one 3/4 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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Molasses

Looking for a nutrient-packed alternative to sugar or honey? One tablespoon of blackstrap molasses (the thick, dark kind) has nearly 500 mg of potassium and a respectable amount of iron and calcium.

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Fish

Similar in taste to cod, halibut is packed with nutritious omega-3 fatty acids, which have been shown to protect against cognitive decline.

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Soybeans

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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 500 mg of potassium.

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Winter squash

Winter squash like spaghetti squash are a dieter's dream: it has less than 50 calories per serving, yet contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half cup.

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Bananas

Oats are one of our favorite ways to eat whole grains. Not only are they super versatile (pro tip: try something different and make them savory!), they’re also seriously good for you.

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Milk

Have you jumped on the almond milk bandwagon yet? If you check out labels on many store-bought brands, you'll often find sugar, stabilizers, and other additives. Watch this video to learn how to make your almond milk at home. Not only is it surprisingly easy, you'll save money.

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Orange juice

One of the healthiest additions to your breakfast table, 3/4 of a cup of orange juice delivers 355 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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