One of the easiest ways to reduce your blood pressure and your risk of heart disease is by adding nutrient-rich foods to your diet. Potassium is a key ingredient of a heart-healthy diet. In fact, getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke.
Some potassium-rich foods include
- Avocados
- Beans & legumes
- Coconut water
- Potatoes and sweet potatoes
- Spinach
- Watermelon
Check out some of our potassium-rich recipes that also happen to taste great.
Oatmeal With Quinoa
Start your day with this warm, creamy oatmeal recipe that uses potassium- (and protein-) rich quinoa as its secret ingredient.
"Oats are high in fiber, which helps reduce cholesterol while lowering blood sugar levels and improving your gut health," says Robyn Rohrig, R.D.-N. at Carilion Clinic. "It also helps you feel fuller, longer."
Fresh Veggie Salsa
Looking for a good-for-you midday snack? Make this fresh, easy salsa recipe from Carilion's Community Health and Outreach team and you'll get hydration and a dose of vitamin C along with the potassium in the tomatoes and other ingredients.
Grilled Shrimp and Avocado Salad
A healthy dose of potassium can be found in just about every ingredient of this light, refreshing seafood salad. Shrimp is high in potassium and magnesium; avocados offer potassium along with vitamins C and B6; and the sweet mangoes that round it out are packed with antioxidants and vitamins A and C along with potassium.
Paprika Chicken
When it's time for dinner, leave the skin on for more potassium when you make this easy, one-pan chicken and sweet potato recipe. With the paprika and potatoes, you're also getting plenty of antioxidants in the form of carotenoids.
Heart-Healthy Dessert
Eating for your heart doesn't mean giving up dessert. Your family will love this chocolate banana strudel recipe even if they don't know it's filled with potassium, fiber and flavanoids.
These are just a few heart-healthy recipes from our collection. Search for more recipes to love, and visit your primary care physician to find out your risk of heart disease and how you can prevent it.
