Foods High in Potassium & Low in Sodium

Potassium is an important nutrient and electrolyte that enables muscle contraction and nerve transmission. Eating foods high in potassium helps memory, heart function, blood pressure, kidney health and bone density. Sodium works together with potassium, so the two nutrients should be consumed in roughly equal amounts, but the typical American diet provides too much sodium. Filling up with the following foods will help keep potassium up and sodium down.

Dairy

• Milk and some dairy products such as yogurt and cottage cheese provide plenty of potassium with little sodium. Cheese production adds salt, so avoid most cheeses if low sodium in your goal.

Fruits

• Bananas are the classic fresh fruit source of potassium, but citrus fruits, such as oranges, are also good sources of the nutrient. Dieters should avoid drinking fruit juices, because of their high sugar content.

Vegetables

• Fresh tomatoes and leafy green vegetables are good sources of potassium. Choose low-sodium versions of tomato juice and pasta sauce to incorporate more tomatoes into your diet.

Potatoes

• Potatoes are an excellent source of potassium. For low-sodium options, try baking or roasting instead of mashing potatoes, which typically involves lots of added salt.

Nuts

• Unsalted nuts, especially peanuts and almonds, are great sources of potassium.

Avocados

• Avocados are good sources of potassium. Many avocado products, such as guacamole, contain high sodium.