5 foods rich in potassium to help reduce high blood pressure

This article was refreshed on January 25, 2021 to reflect recent research.

Key takeaways:

  • One in three Americans has high blood pressure, putting them at increased risk of heart disease and other serious health conditions.
  • Adding foods rich in potassium to your diet may help lower your blood pressure.


If you’re an adult living in the U.S., there’s a one-out-of-three chance you have high blood pressure, according to the American Heart Association.

High blood pressure is a significant risk factor for heart disease and other life-threatening health conditions. Luckily, there are several steps you can take to lower the chances you’ll develop the disease known as “the silent killer.”

Increasing the potassium-rich choices in your diet is an easy addition to your heart-healthy strategy. Fruits like bananas and vegetables like spinach are the best sources of this mineral, but potassium is also found in dairy products, fish, meat and whole grains.

Want to add more potassium to your diet? Here are five foods that will get you off to a good start. Bon Appetit!


* Risks of excessive potassium

* United States Department of Agriculture Food Sources of Potassium

Do you have a recipe that’s rich in #potassium? Share it with readers @providence.


Find a doctor

Providence has a team of cardiology experts dedicated to improving your heart health.  Through Providence Express Care Virtual, you can access a full range of healthcare services. If you need to find a doctor, you can use our provider directory or search for one in your area.






Related resources

Get relevant, up-to-date information on the coronavirus (COVID-19) from Providence.

If you need care, don't delay. Learn more about your options.

Can certain foods lower your cholesterol?

Nutrient needs in older adults

Why legumes are the superheroes of the protein family

American Heart Association: How Potassium Can Help Control High Blood Pressure

National Institutes of Health: DASH Eating Plan

This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

About the Author

The Providence Heart & Vascular Team is committed to bringing you many years of expertise and experience to help you understand how to prevent, treat and recover from cardiovascular diseases and conditions. From tips to eating better to exercise and everything in between, our clinical experts know how to help you help your heart.

More Content by Providence Heart & Vascular Team
Previous Article
5 myths about aging – and why you should ignore them
5 myths about aging – and why you should ignore them

Older adults are not sentenced to a life of immobility, isolation and forgetfulness. Learn how to overcome ...

Next Article
Answering the call to serve during the COVID-19 crisis
Answering the call to serve during the COVID-19 crisis

How caregivers across Providence are stepping up to help those in need. Learn more.