8 food sources rich in potassium that are good for the heart

Potassium is an important electrolyte for cardiovascular health, bone health, muscle and nerve function… A diet high in potassium can reduce the risk of kidney stone formation and regulate blood sugar levels.

Fruits

A medium-sized banana provides about 451 milligrams of potassium, equivalent to 9.5% of the daily nutritional value. Other fruits include durian, jackfruit, guava, custard apple, kiwi, melon, grapefruit, dried plums, dried grapes, and dried apricots. Choose seasonal, naturally ripened fruits for freshness and nutrients.

Vegetables

Vegetables are one of the food groups rich in potassium. This is also a source of fiber, supports digestion, and can prevent some diseases in the body. Eating green vegetables, zucchini, yams…. brings many health benefits.

Juice

Whole fruits and vegetables contain fiber that is good for digestive health, controls cholesterol, and increases the feeling of fullness. Drinking pure fruit juice is another way to supplement vitamins and minerals for the body. Potassium-rich juices such as plum, carrot, passion fruit, pomegranate, tomato…

Dairy products

Milk is rich in calcium, essential for bone health, and provides good potassium. Potassium is also found in fat-free, unsweetened yogurt products. Greek yogurt contains only half the potassium of regular yogurt but is high in protein. You may need to incorporate more potassium-rich foods to meet your body’s needs. Yogurt is also rich in beneficial bacteria that help promote gut health and improve immune and mental health.

Beans

Beans such as lentils and peas provide plant protein and fiber. Adding certain types of beans to your diet can increase potassium absorption. Make soup with lentils, potatoes, squash and collard greens for a meal rich in potassium and fiber.

Seafood

Seafood is high in protein, potassium and other nutrients such as vitamin D, zinc, omega-3 fatty acids. Some types of seafood containing potassium include clams, tuna, salmon, cod…

Meat

Meat does not have as much potassium as vegetables but can still meet overall potassium needs. Meat is also a complete source of protein like seafood. Chicken breast and beef are rich in potassium. Meat eaten with vegetables or beans is very nutritious, containing fiber and carbohydrates that provide energy and increase feelings of fullness.

Products from soybeans

Soybean products can meet the body’s daily potassium needs. Soy milk, soybeans, tofu, edamame and tempeh are also good sources of plant protein. They also have other nutrients like magnesium and calcium.