Potassium is found naturally in many vegetables and fruits, it helps to maintain the level of fluids inside our cells. It supports normal blood pressure and promotes muscle health.
Eating potassium-rich foods can help reduce the negative effects of salt in the diet and improve your heart health, stated a new study. High salt intake can lead to elevated blood pressure and increase the risk of heart attacks and strokes. Experts recommend people eat more fresh, unprocessed foods as they are both rich in potassium and low in salt.
Recommended Amount:
For women 14-18 years of age, the AI is 2,300 mg daily; for women 19+, 2,600 mg. For pregnant and lactating women, the AI ranges from 2,500-2,900 depending on age. Whereas, for men 14-18 years of age, the AI is 3,000 mg; for men 19+, 3,400 mg.
Recommended Fruits and Vegetables:
Banana: A 115-gram banana contains 375 mg of potassium. Bananas also have high fibre and antioxidant contents, which support heart health.
Avocado: A study published in the Journal of the American Heart Association found eating two servings of avocado each week (one avocado) associated with a 21 per cent lower risk of developing coronary heart disease.
Salmon: You can get 780 mg of potassium from 154 grams of cooked salmon. This oily fish also has a rich content of protein and omega-3 fatty acids, which are good for your heart.
Potato: Potatoes are another excellent source of potassium; a potato weighing 136 grams can give you 500 mg of potassium. They also contain significant amounts of fibre, which can help decrease the risk of heart disease by reducing cholesterol in the blood
Milk: Dairy products, including milk and yoghurts, are high in potassium. Choose milk products with lower fat content. One cup of milk contains 375 mg of potassium.
Other foods that are rich in potassium are, Spinach, broccoli, Beet greens, Cantaloupe, Oranges, orange juice, Coconut water, Tomatoes, Cashews, Almonds, and Chicken.
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