Food with high Potassium & low Sodium. By Andre Mike. We live in a time of increasing health consciousness. Unfortunately, many people do not get the nutrients and vitamins that are required for good health. Low levels of potassium can cause high blood pressure, inability to control your blood sugar levels, heart problems, and muscle spasms. Potassium is also important for kidney function and nervous system function.
You can find potassium naturally in foods like fish, dairy, leafy greens and nuts. But there are so many other ways that you can get this vital mineral into your body. From minimizing bloating to preventing a stroke, the benefits of potassium are many.
Food With High Potassium And Low Sodium
What is Potassium?
Potassium is a dietary mineral and electrolyte that is obtained from the food we eat.
Our normal body functions depend very much on the optimum levels of potassium inside and outside cells. Potassium also helps to maintain the pH levels in your body.
It is necessary to maintain potassium-sodium balance in the body. This is because there is a constant movement of these electrolytes across the cell membrane and this process involves the hydrolysis of ATP (adenosine triphosphate) to provide necessary energy and nerve cell function, and is responsible for maintaining the excess of sodium ions outside the cell and excess of potassium ions on the inside. Thus, potassium acts from inside the cells and the sodium acts from outside the cell. So, for the cell to be in balance and function normally, both potassium and sodium must be in balance. A diet of processed foods can easily cause sodium-potassium imbalance, since such foods contain too much sodium and too little potassium.
A study from the Centers for Disease Control and Prevention published in the Archives of Internal Medicine, July 2011 issue reported that ‘people who eat a lot of table salt and very little potassium were more than twice as likely to die from a heart attack as those who ate about equal amounts of both nutrients’.
The Recommended Daily Allowance (RDA) for Potassium is 4,700mg for both men and women.
Functions of Potassium
- Potassium regulates your heartbeat by triggering your heart to squeeze blood through your body. If you experience irregular heart beats, known as arrhythmias, your potassium levels may be low
- Potassium also controls muscle functioning
- It is the mineral that directs the transfer of nutrients through the cell membranes, a function that decreases with aging accounting for the circulatory damage, lethargy and weakness of old people.
Potassium Deficiency
Chronic low potassium levels have been associated with a variety of lung disorders, kidney disease, and hypertension in both adults and children.
Signs and Symptoms of Potassium Deficiency
- Abnormally dry skin, acne
- Chills, insomnia
- Cognitive impairment, depression, diminished reflexes, nervousness
- Constipation, diarrhea
- Edema
- Excessive thirst
- Glucose intolerance, hypoglycemia, high cholesterol levels, low blood pressure muscular fatigue, muscle cramps, headaches
- Growth impairment
- Salt retention and hypersensitivity to salt
- Respiratory distress
- Hormone fluctuation
Potassium Rich Foods List
High potassium content is found mainly in fruits and vegetables.
High-pottasium Foods
| Fruits | Vegetables | Other Foods |
| Apricot, raw (2 medium) dried (5 halves) | Acorn Squash | Bran/Bran products |
| Avocado (¼ whole) | Artichoke | Chocolate (1.5-2 ounces) |
| Banana (½ whole) | Bamboo Shoots | Granola |
| Cantaloupe | Baked Beans | Milk, all types (1 cup) |
| Dates (5 whole) | Butternut Squash | Molasses (1 Tablespoon) |
| Dried fruits | Refried Beans | Nutritional Supplements: Use only under the direction of your doctor or dietitian. |
| Figs, dried | Beets, fresh then boiled | |
| Grapefruit Juice | Black Beans | |
| Honeydew | Broccoli, cooked | Nuts and Seeds (1 ounce) |
| Kiwi (1 medium) | Brussels Sprouts | Peanut Butter (2 tbs.) |
| Mango (1 medium) | Chinese Cabbage | Salt Substitutes/Lite Salt |
| Nectarine (1 medium) | Carrots, raw | Salt Free Broth |
| Orange (1 medium) | Dried Beans and Peas | Yogurt |
| Orange Juice | Greens, except Kale | Snuff/Chewing Tobacco |
| Papaya (½ whole) | Hubbard Squash | |
| Pomegranate (1 whole) | Kohlrabi | |
| Pomegranate Juice | Lentils | |
| Prunes | Legumes | |
| Prune Juice | White Mushrooms, cooked (½ cup) | |
| Raisins | Okra | |
| Parsnips | ||
| Potatoes, white and sweet | ||
| Pumpkin | ||
| Rutabagas | ||
| Spinach, cooked | ||
| Tomatoes/Tomato products | ||
| Vegetable Juices |
In general, the following foods are very rich in potassium.
1. Dry Fruits- Dry fruits most probably contain the highest amount of potassium. For example, a cup of dried apricots and prunes contain 1.5g (43% Daily Value) and 1.4g (40% of daily recommended value) of potassium.
2. Dates- 100g of dates will give you 680mg of potassium amounting to 19 percent of the daily recommended value.
3. Coconut Water- Coconut is a good source of potassium, especially dry coconut and coconut water. There is 600 mg in one cup of coconut water, which is 17 percent of the daily value.
4. Baked Potato- Baked potato contains 1081mg of potassium per potato. However, the potato has high levels of starchy carbohydrate which can increase your insulin and leptin resistance. However, sweet potato is one of the richest sources of potassium and is highly recommended by experts to control various diseases. One baked medium sweet potato, with skin contains 450mg of potassium as well as other important minerals and vitamins.
5. Banana- Although believed otherwise, banana is not the richest source of potassium. A medium-sized banana provides 422mg of potassium equivalent to 12 percent of daily allowance.
6. Mushrooms- A cup of sliced mushroom also provides 12 percent of the recommended daily value of potassium. Other mushrooms such as Portabella (9% DV), Crimini (9% DV), Shiitake (5% DV), and Maitake (4% DV) also provide a good amount of potassium. The plus point is a cup of cooked mushrooms contain only 28 calories, unlike potato or coconut.
7. Beans- White beans, kidney beans, lima beans and others are rich in potassium. A cup of cooked white beans provides 1004mg of potassium amounting to 29 percent of daily value. Other beans too range from 10 to 28 percent of recommended daily allowance.
8. Dark Leafy Greens- Leafy greens such as spinach and Swiss chard are a great store of potassium. For example, a cup of cooked spinach provides 839mg of potassium or 24 percent DV.
9. Yogurt- Yogurt is also high in potassium. 100g of yogurt contains 255mg of potassium and meets 7 percent of the daily requirement.
10. Fish- Although fruits and vegetables are the main sources of potassium, fish such as salmon, halibut, tuna and anchovies are also great potassium sources. A 3-ounce fillet of salmon and halibut provides 15 percent DV and 13 percent DV of potassium respectively.
An imbalance in the potassium to sodium ratio in your diet can lead to hypertension (high blood pressure) and other diseases including kidney stones, rheumatoid arthritis and even stomach cancer.
Potassium Rich Foods for High Blood Pressure
A diet rich in potassium is important to control blood pressure because potassium reduces the effects of sodium, which is considered to be the main culprit in causing high blood pressure. The American Heart Association recommends the DASH eating plan since their study found ‘that a diet rich in fruits, vegetables, fat-free or low-fat (1 percent) milk and milk products, whole grain foods, fish, poultry, beans, seeds and unsalted nuts reduced systolic and diastolic blood pressure by 5.5/3.0 mm Hg compared to what the average American eats’.
Dietary supplementation of potassium can lower blood pressure in normal and some hypertensive patients. Although the effects are visible later than in case of table salt restriction, taking approximately 4 weeks, such supplementation reduces the need for antihypertensive medication. Supplementation with potassium increases the urinary excretion of sodium chloride, according to Physiology and Biomedical Engineering researchers at Mayo Clinic. ‘Potassium supplementation may even reduce organ system complications such as stroke,’ they add.
Potassium Rich Foods During Pregnancy
During pregnancy and lactation the need not only for the energy intake increases but also for some mineral elements including potassium. This is because your blood volume expands by up to 50 percent during pregnancy, so you’ll require more electrolytes to keep the extra fluid in the right balance. Pregnant women require 4700mg of potassium per day, while nursing mothers will require 5100 mg per day.
Potassium Rich Foods for Osteoporosis
Bone mineral density is positively associated with potassium intake. Potassium-rich foods help buffer acids in the body because they contain bicarbonate ions. When the quantity of bicarbonate ion intake is insufficient to maintain normal pH, your body will mobilize alkalinizing minerals from bone to neutralize acids consumed in the diet and generated by metabolism, thereby reducing the bone mineral density. This will consequently lead to osteoporosis. Potassium-rich foods help reduce the net acid content of the diet and preserve calcium and other minerals in the bones.
Potassium Foods for Kidney Stones
Abnormally high urinary calcium increases your chances of developing kidney stones. Increasing dietary potassium intake by increasing fruit and vegetable intake can decrease urinary calcium excretion. For example, a study of 45,619 men, 40 to 75 years of age who had no history of kidney stones, found that those who averaged more than 4042 mg/day of potassium were only half as likely to develop symptomatic kidney stones as men whose intake averaged less than 2895 mg/day. The study was published in the New England Journal of Medicine.
However, too much potassium can be harmful in many older persons and those with kidney disorders.
Potassium Rich Foods for Diabetics
If you have diabetes, you should check with your doctor before increasing the amount of potassium in your diet. Just as in the case of kidney disorders, eating more potassium-rich foods may not be helpful for diabetics. However, diabetic ketoacidosis is a serious complication of diabetes that occurs when your body produces high levels of ketones (type of acids). It develops when your body is unable to produce enough insulin. The fluids and insulin used to treat diabetic ketoacidosis may cause your potassium level to drop too low. That is when you require to consume more potassium-rich foods.
Food With High Potassium And Low Sodium
Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.
Many fresh fruits and vegetables are rich in potassium:
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Potatoes
- Sweet potatoes
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
- Leafy greens
Juice from potassium-rich fruit is also a good choice:
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).
Some fish contain potassium:
- Tuna
- Halibut
- Cod
- Trout
- Rockfish
Beans or legumes that are high in potassium include:
- Lima beans
- Pinto beans
- Kidney beans
- Soybeans
- Lentils
Other foods that are rich in potassium include:
- Salt substitutes (read labels to check potassium levels)
- Molasses
- Nuts
- Meat and poultry
- Brown and wild rice
- Bran cereal
- Whole-wheat bread and pasta
Low sodium prepared foods
Kashi Organic Autumn Wheat Cereal
Some cereals harbor 270 mg sodium per 1/2- cup serving. This no-sodium version puts other bowls to shame.
Dell’Amore Original Recipe Premium Marinara
With about 480 mg per 1/2 cup, marinara can be a sodium bomb. Dell’Amore has about half that at 250 mg.
Swanson Unsalted Chicken Stock
With only 130 mg sodium per cup, this broth kills the competition. An average chicken broth has a jaw-dropping 860 mg.
Ezekiel 4:9 Sprouted Whole Grain Bread
These loaves don’t need much sodium to stay fresh—they’re stored in the freezer. One slice has 75 mg (vs. the usual 160).
Wild Planet No Salt Added Skipjack Wild Tuna
Some brands of tuna contain 140 mg sodium in a tiny 2-ounce serving. Made from 100% tuna, Wild Planet has only 65 mg per 2 ounces.
Dinosaur Bar-B-Que Sensuous Slathering Sauce
This not-too-sweet, tangy sauce clocks in at 177 mg per 2 tablespoons. Other brands pack in anywhere from 300 to more than 400 mg.
365 Everyday Value Whole Wheat Bread Crumbs
Made from whole-wheat flour and yeast alone, these are 100% salt-free (as in 0 mg sodium), a big improvement over the 160 to 420 mg in others.
365 Everyday Value Creamy Peanut Butter (Unsweetened & No Salt)
Most nut butters sneak 150 mg sodium into 2 tablespoons. Whole Foods’ version has 0 g sodium and a mere 1 g natural sugar.
The Importance Of Potassium
Potassium is necessary for the normal functioning of all cells. It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates.
Thousands of years ago, when humans roamed the earth gathering and hunting, potassium was abundant in the diet, while sodium was scarce. The so-called Paleolithic diet delivered about 16 times more potassium than sodium. Today, most Americans get barely half of the recommended amount of potassium in their diets. The average American diet contains about twice as much sodium as potassium, because of the preponderance of salt hidden in processed or prepared foods, not to mention the dearth of potassium in those foods. This imbalance, which is at odds with how humans evolved, is thought to be a major contributor to high blood pressure, which affects one in three American adults.
The adequate intake recommendation for potassium is 4,700 mg. Bananas are often touted as a good source of potassium, but other fruits (such as apricots, prunes, and orange juice) and vegetables (such as squash and potatoes) also contain this often-neglected nutrient.
The effect of potassium on high blood pressure
Diets that emphasize greater potassium intake can help keep blood pressure in a healthy range, compared with potassium-poor diets. The DASH trial (Dietary Approaches to Stop Hypertension) compared three regimens. The standard diet, approximating what many Americans eat, contained an average of 3.5 daily servings of fruits and vegetables, which provided 1,700 mg of potassium per day. There were two comparison diets: a fruit- and vegetable-rich diet that included an average of 8.5 daily servings of fruits and vegetables, providing 4,100 mg of potassium per day, and a “combination” diet that included the same 8.5 servings of fruits and vegetables plus low-fat dairy products and reduced sugar and red meat. In people with normal blood pressure, the fruit- and vegetable-rich diet lowered blood pressure by 2.8 mm Hg (in the systolic reading) and 1.1 mm Hg (in the diastolic reading) more than the standard diet. The combination diet lowered blood pressure by 5.5 mm Hg and 3.0 mm Hg more than the standard diet. In people with high blood pressure, the combination diet reduced blood pressure even more, by as much as 11 mm Hg in systolic blood pressure and 5.5 mm Hg in diastolic pressure.
Potassium and stroke risk
High blood pressure is a leading risk factor for strokes, so it’s no surprise that higher potassium is also associated with a lower stroke incidence. One prospective study that followed more than 43,000 men for eight years found that men who consumed the highest amounts of dietary potassium (a median of 4,300 mg per day) were 38% less likely to have a stroke as those whose median intake was just 2,400 mg per day. However, a similar prospective study that followed more than 85,000 women for 14 years found a more modest association between potassium intake and the risk of strokes. Additional research has mostly upheld these findings, with the strongest evidence to support high dietary potassium seen in people with high blood pressure and in blacks, who are more prone to high blood pressure than whites.
Recommendations
- Try to eat more produce. Higher potassium consumption from foods, especially fruits and vegetables, may lower blood pressure and the risk of heart disease and strokes.
- Never take potassium supplements without a doctor’s prescription, as this can easily cause high blood potassium levels that are dangerous.
- Pay attention to the potassium content of salt substitutes, since it can be high.