salmon
dried apricots
baked potato
avocado
DASH EATING PLAN
Getting More
Potassium
HEALTHY EATING, PROVEN RESULTS
Potassium is a heart
healthy mineral that
helps your body function
properly and keeps blood
pressure levels healthy.
Increasing potassium by eating
potassium-rich food is recommended
for adults with high blood pressure
who are otherwise healthy. While salt
substitutes containing potassium are
sometimes needed if you are on med-
ication for high blood pressure, these
supplements can be harmful to people
with certain medical conditions. Ask
your doctor before trying salt substi-
tutes or supplements.
Fortunately, many healthy foods in the
DASH eating plan are naturally rich in
potassium, with vegetables and fruits
being especially good sources.
Vegetables
Baked potatoes are easy to prepare
and one of the best sources of potas-
sium. One medium baked potato with
the skin on has 941 mg of potassium.
Top with herbs or salt-free seasoning
so you can avoid any extra sodium.
Fruits
Many people know that bananas are
a good source of potassium with
422 mg in a medium one, but dried
fruits like peaches and apricots are
also loaded with potassium and easy
to have on hand for healthy snacks.
Dairy
One cup of plain, non-fat yogurt has
579 mg of potassium. Combine with
fresh fruit like chopped bananas to
add flavor and even more potassium.
It can also be used as a dip, condiment,
or substitution for high-fat dairy.
Fish
Eating fish high in omega-3 fatty acids
about twice a week is recommended
for heart health. Some fish are also
good sources of potassium, wild
Atlantic salmon being one of the best
at 534 mg per 3-ounce serving.
EASY DASH RECIPES PACKED WITH POTASSIUM
Summer Breeze Smoothie
Non-fat plain yogurt, banana,
strawberries, canned pineapple
and a touch of vanilla make a
refreshing treat.
Spicy Baked Fish
A salmon fillet, olive oil, and
salt-free spicy seasoning baked
for 15 minutes is quick, easy,
and delicious.
Garlic Mashed Potatoes
No added salt or fat is used
in this easy-to-prepare, tasty
potato dish that can even be
made in the microwave.
Limas and Spinach
This delicious dish delivers
452 mg of potassium per serving
by combining two potassium
powerhouses.
To find these and other potassium-rich recipes, visit healthyeating.nhlbi.nih.gov.
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
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Swiss chard
sweet potatoes
banana
yogurt
soybeans
fish
0 200 400 600 800 1,000
Good Sources of Potassium
Potassium comes from a variety of food sources like the
ones below. The DASH eating plan is designed to be rich
in potassium, with a target of 4,700 mg potassium daily.
Potassium Source Serving Size Milligrams of Potassium
Vegetables
Potato, baked with skin 1 medium
941
Beet Greens, cooked from fresh
½ cup
654
Tomato Puree
½ cup
549
Sweet Potato, baked with skin 1 medium
542
Swiss Chard, cooked
½ cup
481
Yam, cooked
½ cup
456
Acorn Squash, cooked
½ cup
448
Spinach, cooked from fresh
½ cup
419
Fruits
Banana 1 medium
422
Peaches, dried
¼ cup
399
Prunes, stewed
½ cup
398
Apricots, dried
¼ cup
378
Avocado
½ cup
364
Plantains, slices, cooked
½ cup
358
Dairy
Plain Yogurt, Nonfat 1 cup
579
Skim Milk (Nonfat) 1 cup
382
Nuts, Seeds, and Legumes
White Beans, canned
½ cup
595
Soybeans, cooked
½ cup
485
Lima Beans, cooked
½ cup
478
Pinto Beans, cooked
½ cup
373
Lentils, cooked
½ cup
365
Kidney Beans, cooked
½ cup
357
Meats, Fish, and Poultry
Salmon, wild Atlantic, cooked 3 ounces
534
Halibut, cooked 3 ounces
449
Tuna, Yellowfin, cooked 3 ounces
448
Snapper, cooked 3 ounces
444
Rockfish, Pacific, cooked 3 ounces
397
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
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