7 Foods Rich in Potassium: to Prevent Hypertension and Edema

Potassium is one of the four most important electrolytes for the human body. This trace element is necessary for normal cardiovascular function, stabilization of water-salt balance, and maintenance of normal blood pressure. People who don’t eat enough potassium often have swollen feet, especially in hot weather. Potassium deficiency also leads to severe fatigue and cramps and disorders of all internal organs.

Dried fruits

A serving of dried fruits weighing 100 grams contains about 70% of the daily norm of potassium. Therefore, dried apricots, prunes, and raisins are recommended for everyone who wants to have healthy blood vessels. Particularly useful dried fruits are considered for the elderly.

White Beans

White beans are the leader in terms of potassium content among leguminous crops. 200 g of beans contain 50% of the daily norm of the micronutrient. At the same time, beans are also rich in protein and have a low glycemic index, which makes them very useful for diabetics.


The high potassium content of bananas is a well-known fact, although there are quite a few foods that have more potassium. A big plus of bananas is that these fruits are mostly eaten raw, and they do not lose their benefits from heat treatment.


The benefits of avocados are well known – not for nothing this product is very popular with supporters of healthy eating. Just half a small avocado provides 10% of your daily potassium intake. Studies also show that avocados are good for people with high blood pressure, who especially need potassium.


Just one small potato provides 11% of your daily potassium intake. This is a very healthy vegetable for anyone who wants a healthy heart. Potatoes are a major source of potassium in countries where they are eaten almost every day. Baked potatoes with their peels contain most of the trace elements.


Beets are just as rich in potassium as potatoes. And unlike the latter, beets can be eaten raw. Beets are generally recommended for heart health and normalization of blood pressure.


The high potassium content is one example of what pomegranate is good for. This fruit has a positive effect on heart and kidney function and supports muscle and bone health. However, pomegranate is quite caloric and contains a lot of sugar, so you should not eat it in large quantities and on an empty stomach.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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