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Help Your Heart As You Enjoy Potassium-Rich Foods

By Sandy Schroeder

When you grill salmon or whip up some guacamole, you may be helping your heart, according to University of Alabama researchers, who say these potassium-rich foods reduce blood pressure and lower the risk of stroke or heart disease.

The mouse study linked potassium to the hardness of arteries when researchers found increased aortic stiffness resulted from a reduction of potassium in the diet.

Enjoy these heart heathy potassium-rich foods.

Bananas – Slice them into your cereal or bake a banana loaf to get 400 mgs of potassium, plus Vitamins B6, C and lots of fiber.

Avocados – Top your salad or your sandwich with avocado slices or indulge in your favorite guacamole dip to get 708 mg of potassium plus Vitamins E and B and heart healthy fats.

Spinach – Create a breakfast egg, potato, spinach frittata or a spinach cheese pie to get 420 mg of potassium, plus Vitamins A,C and K and calcium, magnesium and iron.

Sweet Potato – Dice a sweet potato into black bean soup, bake sweet potato fries or serve mashed sweet potatoes mixed with garlic as a side dish to get 448 mg of potassium per cup. Sweet potatoes also help to keep eyes heathy and stabilize blood sugar.

Raisins – Mix some raisins into your cereal or add them to peanut butter. A handful of raisins delivers 600 mg of potassium, helps regulate cholesterol and lower inflammation.

White potato – Make potato salad or enjoy a baked potato topped with low-fat sour cream to get 941 mg of potassium.

Tomato sauce  - Create a spicy lasagna filled with vegetables and topped with tomato sauce to get 728 mg of potassium.

Watermelon – Serve watermelon slices for dessert or create a watermelon fruit salad for 640 mg of potassium.

Beet slices – Mix beets with greens and feta cheese for a super lunch salad and 581 mg of potassium.

White beans – Make white bean chili or hummus and hit the jackpot with 1,189 mg of potassium.

Black beans – Make black bean tacos or soup or try black bean brownies for 739 mg.

Coconut Water – Fans say coconut water revs up the metabolism, delivering zinc, magnesium and iron, plus 575 mg of potassium.

You can also add potassium to your diet with acorn squash, eggplant, orange juice, dried apricots, cucumbers, tomato juice, milk or whole wheat bread. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Downers Grove, Ill. 

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