Hernandez said fruits, vegetables, and legumes were foods high in potassium that can support lowering blood pressure.
Pianko said bananas are often the go-to choice for increasing potassium.
“But cantaloupe is also a fruit that is rich in potassium. There are other sources, including white beans, lentils, plain yogurt, salmon, baked potato with skin, spinach, and edamame — some of which are higher in potassium than the banana,” he said.
The American Heart Association currently recommends aiming for 3,500 to 5,000 mg of potassium daily to help manage blood pressure.
Hernandez listed some high-potassium foods to include in one’s diet:
- potato (with skin), 919 mg potassium for one medium baked potato
- salmon (fresh, baked), 763 mg potassium for a small filet
- spinach (cooked from fresh), 591 mg potassium in just 1/2 cup
- cantaloupe (raw), 417 mg potassium per 1 cup
- milk (cow’s, 1%), 388 mg potassium per 8 ounces
- pinto beans (cooked), 373mg potassium per 1/2 cup.
The best way to support blood pressure and heart health is to focus on reducing sodium and actively increasing potassium through whole foods, the experts agreed.
On the topics of whole foods versus supplements, Pianko’s stance was clear:
“I always recommend potassium-rich foods over supplements to my patients who need to responsibly increase their potassium. I use the term responsibly because it should be based on a cardiologist recommendation rather than on an Instagram post.”
