Bananas offer various health benefits, including vitamins and minerals that enhance skin health, support bone strength by preventing deterioration, and promote eye health through the carotenoids they contain. One of the most beneficial health benefits is providing potassium, which supports heart health. There is a link between eating foods rich in potassium and lowering blood pressure. Other foods high in potassium, such as avocados and broccoli, may lower blood pressure too.
Increasing potassium through your diet and limiting the amount of salt you eat can help keep your blood pressure manageable. Eating a banana per day is fine, and you could eat more than one, but don’t go overboard with it. Eating too much potassium can cause high levels of potassium in your blood, called hyperkalemia. Bananas also have vitamin C, antioxidant compounds, and fiber that improve gut health.
A medium banana contains 358 milligrams of potassium, about (9%) of the recommended daily average, 22 carbohydrates, and 3 grams of fiber, (12%) of the recommended daily average.
Other foods, as mentioned above, also have high potassium levels and should be added to your diet to help manage high blood pressure.
- A medium-sized potato with skin: 925 mg of potassium
- Half a cup of dried apricots: 37 mg potassium
- One cup of cooked lentils: 366 mg potassium
- 1/4 cup of raisins: 307 mg potassium
- Sweet potatoes, 1 lg: 1110 mg
- Spinach 3 cups: 574 mg
- Watermelon 2 wedges: 641 mg
- Butternut squash 1 cup: 582 mg
- Dried apricots 1/2 c: 130 mg
- Tomatoes 1 large red: 431 mg
- Passion fruit juice 1 cup: 687 mg
- Coconut water 8 ounces: 501 mg
- Avocado 1: 728 mg
The list of high potassium foods is a sample of foods high in potassium, there are many more. Add these foods to your diet, watch the amount of salt you eat daily, and help control your blood pressure naturally.
Until next time,
Peace, Love, and Blessings ❤️
