Potassium is important for a healthy heart: What foods contain it?

Potassium intake is very important for overall heart health. This electrolyte is important for maintaining healthy blood pressure, and preventing cramps, and is good for heart health. Regular intake of supplements or foods rich in potassium helps regulate blood pressure, reduce the risk of stroke, and maintain proper muscle function.

One of the best ways you can get potassium into your body naturally is through food. Below we highlight some of the best foods to include on your menu.

Avocado

Many people’s favorite breakfast fruit, the avocado, is known for its potassium and healthy fat content. Eating avocados helps lower the level of bad (LDL) cholesterol, which reduces the risk of developing heart disease. According to Health Shots, half of an avocado without the skin contains about 345 milligrams of potassium, which meets about seven percent of your daily potassium needs.

Banana

When it comes to fruit, bananas are probably the most well-known source of potassium. Approximately one hundred grams of bananas contain about 358 milligrams of potassium. This sweet fruit is very tasty, can be consumed in numerous combinations, and helps regulate blood pressure and improve heart health.

Pomegranate

Although bananas are the most well-known source of potassium, it is the pomegranate that contains the most potassium. One cup of pomegranate seeds contains approximately 666 milligrams of potassium, according to Health Shots. In addition to potassium, pomegranate also contains antioxidants that protect the heart, reduce inflammation, and improve cholesterol levels.

Potato

One of the most common additions to dishes, potatoes are one of the foods known for their potassium content. One medium-sized baked potato with skin on contains about 926 milligrams of potassium. This vegetable is rich in fiber which promotes heart health, lowers cholesterol, and controls blood sugar levels. To get the most nutrients from potatoes, it is recommended to bake or boil them, not fry them in oil.

Spinach

Spinach is an excellent vegetable that has a positive effect on overall health. One cup of about 190 grams of frozen spinach or three cups of about 90 grams of fresh spinach provides 12 percent of the daily value of potassium. Apart from potassium, spinach is rich in vitamins and iron, which support heart function and help control blood pressure.

Sweet potato

The most common alternative to potatoes is the sweet potato. According to Health Shots, one mashed cup of this vegetable contains about 328 grams of potassium. Sweet potatoes are rich in antioxidants and plant fibers, which affect the preservation of heart health, while at the same time, they are a tasty and healthier substitute for potatoes.

Legumes

Legumes, such as beans, lentils, and chickpeas, are excellent sources of heart-healthy potassium. These foods are also known for their fiber and protein content, which makes them an excellent choice for anyone who wants to take care of their health and lose unwanted pounds.

Peanuts

Healthy and delicious, peanuts are the last food on the list of potassium-rich foods to eat for heart health.  Approximately one hundred grams of peanuts contain 705 milligrams of potassium. Also, peanuts contain healthy fats that help reduce the risk of cardiovascular disease. You can eat them raw or baked, but not fried.