Healthy Communities
By David Horak, Dietetic Intern, Morrisville State College Student
(Madison County, NY – April 2015) Hypertension or high blood pressure is well known as the silent disease. The constantly raised blood pressure damages and strains blood vessels and organs without you realizing it. There are no obvious symptoms to keep an eye out for. This condition requires a blood pressure cuff to determine if you are experiencing high blood pressure.
Facts about Hypertension
- High blood pressure has no outward symptoms;it can be years before it is detected.
- High blood pressure can be a lifelong disease.
- High blood pressure is caused by poor diet and little physical activity.
- Limiting salt can help lower blood pressure.
Preventing Hypertension
- Consume a healthy diet that contains low fat dairy products, whole grains, lean meats, fresh fruits and vegetables.
- Cut down on sodium intake from foods and added salt.
- Boost intake of foods with potassium and calcium.
- Manage Stress.
- The recommended intake of potassium for an adult is 4,700 mg per day.
What are low sodium foods? And where can potassium be found?
Whether you are looking to avoid high potassium foods or you are trying to eat more of them, it is useful to know where potassium can be found.
Bananas are certainly a good start for meeting your daily nutrient requirements for potassium but how many bananas can you stand to eat in one day?
The good news is that there are many sources of this vital mineral. Many of these sources you may see on a regular basis, and in many cases they pack more potassium than medium yellow banana!
High Potassium Foods
| Food Item | Amount of Potassium |
| White Beans, 1 cup cooked | 561 mg. |
| Baked potato, medium | 925 mg. |
| Fresh Spinach, 1 cup | 558 mg. |
| Brown Mushrooms, 1 cup sliced | 448 mg. |
| Baked Acorn Squash | 437 mg. |
| Fish, Salmon, 3 oz. | 384 mg. |
| Banana, medium | 358 mg. |
| Cook Broccoli, ½ cup | 293 mg. |
| Fresh Apricots, ½ cup | 259 mg. |
| Plain Yogurt, 1 cup | 234 mg. |
| Carrots, ½ cup cooked | 179 mg. |
Values taken from Food Processor SQL
There is a wide variety of potassium foods to pick from. While these are the potassium champions, potassium can be found in many other fruits and vegetables regardless of whether they are fresh, canned, or frozen. Just be careful when selecting canned or frozen fruits and vegetables.Some canned or frozen fruits and vegetables are packaged in sodium or syrup.
Rinse them off and enjoy!
Source: Potassium and High Blood Pressure. America Heart Association website.