Blood Pressure and Potassium
Higher potassium intakes usually are associated with lower blood pressure. The relationship is
often dose-responsive. Increasing potassium is just one lifestyle change that can help. Others
include an overall improved diet, aerobic exercise, and alcohol and sodium restriction.
The Third National Health and Nutritional Examination Survey (NHANES III) studied more
than 17,000 adults and showed that individuals who already had high blood pressure and ate at
least 8.5 servings of fruits and vegetables/day (providing 4100 milligrams [mg] of potassium)
lowered their blood pressure by 7.2/2.8 millimeters of mercury (mm Hg), when compared to
people eating only 3.5 servings/day. Some studies show that getting enough potassium is
especially important for African Americans who have high blood pressure.
Sodium
Limiting sodium intake still is extremely important in preventing and treating high blood
pressure. If you already have high blood pressure, you should try to keep your sodium intake at
or below 1500 mg/day.
Recommended daily intake of potassium
The recommended daily intake of potassium for all adults is 4700 mg.
Foods that contain potassium
The following foods contain potassium:
 Atlantic cod, cooked, 3 ounces (oz)=351 mg
 Avocado, 1 medium=975 mg
 Banana, 1 medium=422 mg
 Beets, cooked, 1 cup (C)=518 mg
 Bluefin tuna, cooked, 3 oz=275 mg
 Brussels sprouts, cooked, 1 C=494 mg
 Butternut squash, 1 C=493 mg
 Cantaloupe, 1 C=427 mg
 Carrots, one medium=195 mg
 Dates, dry, five =271 mg
 Dried apricots, 10 halves=410 mg
 Dry-roasted peanuts, 1 oz=87 mg
 Figs, dry, one=167 mg
 Halibut, cooked, 3 oz=449 mg
 Honeydew, 1 C=388 mg
 Kiwi, one medium=215 mg
 Lean pork (pork tenderloin), cooked, 3 oz=339 mg
 Lima beans, 1 C=741 mg
 Nectarines, one medium=285 mg
 Orange juice, 1 C=443 mg
 Orange, one medium=232 mg
 Peaches, one medium=285 mg
 Pear, one medium=206 mg
 Potatoes, one baked=926 mg
 Prune juice, 1 C=707 mg
 Prunes, dried, 1 C=1274 mg
 Skim milk, 1 C=382 mg
 Spinach, cooked, 1 C=839 mg
 Sweet potatoes, baked, one medium=542 mg
 Tomatoes, chopped, ½ C=214 mg
 Trout, cooked, 3 oz=409 mg
 Yogurt, nonfat, 8 oz=475 mg
Diet and prescription drugs
Many nutrients besides sodium and potassium can impact your blood pressure. The best advice is
to always choose a diet with a variety of whole foods and avoid processed foods, whenever
possible. Too much potassium sometimes is harmful to older people and people with kidney
disorders. Some diuretics are potassium sparing, meaning that you need to use caution and not
consume too many potassium-rich foods.
People who take nonsteroidal anti-inflammatory drugs, ACE inhibitors, heparin, cyclosporine,
Bactrim®, Septra®, or beta-blockers should not start a high-potassium diet or take potassium
supplements without first talking to their doctor. Always talk to your doctor, registered dietitian,
or a registered dietitian nutritionist if you have any concerns.
References and recommended readings
Agricultural Research Service. National Nutrient Database for Standard Reference, release 26.
National Nutrient Database, National Agricultural Library, US Dept of Agriculture Web site.
http://ndb.nal.usda.gov/. Accessed April 3, 2014.
Ehrlich SD. Potassium. University of Maryland Medical Center Web site.
http://www.umm.edu/altmed/articles/potassium-000320.htm. Accessed April 3, 2014.
Potassium and high blood pressure. American Heart Association® Web site.
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHigh
BloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp. Accessed April
3, 2014.
Tsang G. Potassium and high blood pressure. HealthCastle Web site.
http://www.healthcastle.com/potassium-high-blood-pressure.shtml. Published February 2006.
Updated August 2009. Accessed April 3, 2014.
Your guide to lowering high blood pressure: do vitamin mineral supplements such as potassium,
calcium or magnesium help lower blood pressure? National Heart, Lung, and Blood Institute,
National Institutes of Health Web site. http://www.nhlbi.nih.gov/hbp/prevent/factors/supls.htm.
Accessed April 3, 2014.
Review Date 4/14
G-1022