How to Add Potassium to a Diet

A high potassium diet can help to lower blood pressure and reduce the risk of heart disease and stroke. It may also reduce the risk of developing osteoporosis and kidney stones. The recommended intake for potassium is 4,700 mg. The population's potassium intake has drastically reduced with the increased use of processed foods and decreased intake of fruits and vegetables.

Instructions

• 1

  Decrease your intake of processed foods, such as canned fruits and vegetables, canned soups, frozen dinners and packaged seasoned rice dishes. These foods lose potassium content through extensive processing.

• 2

  Eat more fresh or frozen fruits or vegetables. Any fresh fruit or vegetable is beneficial, but the ones higher in potassium are beet greens, potatoes, tomatoes, winter squash, orange juice and bananas. The recommended daily intake is nine servings, which may sound high, but one serving is only 1/2 cup cooked or 1 cup raw.

• 3

  Consider using salt substitute instead of regular salt. This decreases your sodium intake and increases potassium intake.

• 4

  Eat more beans, nuts and seeds. These have at least 200 mg of potassium per serving. Try for one serving of these a day.

• 5

  Eat more low-fat dairy. Milk and yogurt have at least 400 mg of potassium per serving. Aim for three servings daily.