Maintaining Normal Blood Pressure

7 Nov

This article is about potassium and contains a list of nutrients that are high in potassium.
Please go to:

http://www.whfoods.com/genpage.php?dbid=90&tname=nutrient

It shows how diets high in potassium are associated with improved blood pressure control.

World’s Healthiest Foods ranked as quality sources of
potassium
Food Serving
Size Cals Amount
(mg) DRI/DV
(%) Nutrient
Density World’s
Healthiest
Foods Rating
Beet Greens 1 cup 38.9 1308.96 37 17.3 excellent
Swiss Chard 1 cup 35.0 960.75 27 14.1 excellent
Spinach 1 cup 41.4 838.80 24 10.4 excellent
Bok Choy 1 cup 20.4 630.70 18 15.9 excellent
Beets 1 cup 74.8 518.50 15 3.6 very good
Brussels Sprouts 1 cup 56.2 494.52 14 4.5 very good
Broccoli 1 cup 54.6 457.08 13 4.3 very good
Cantaloupe 1 cup 54.4 427.20 12 4.0 very good
Tomatoes 1 cup 32.4 426.60 12 6.8 very good
Asparagus 1 cup 39.6 403.20 12 5.2 very good
Cabbage 1 cup 43.5 393.00 11 4.6 very good
Carrots 1 cup 50.0 390.40 11 4.0 very good
Fennel 1 cup 27.0 360.18 10 6.9 very good
Summer Squash 1 cup 36.0 345.60 10 4.9 very good
Mushrooms, Crimini 1 cup 15.8 322.56 9 10.5 very good
Kale 1 cup 36.4 296.40 8 4.2 very good
Turnip Greens 1 cup 28.8 292.32 8 5.2 very good
Celery 1 cup 16.2 262.60 8 8.4 very good
Romaine Lettuce 2 cups 16.0 232.18 7 7.5 very good
Bell Peppers 1 cup 28.5 194.12 6 3.5 very good
Lima Beans 1 cup 216.2 955.04 27 2.3 good
Sweet Potato 1 cup 180.0 950.00 27 2.7 good
Potatoes 1 cup 160.9 925.55 26 3.0 good
Soybeans 1 cup 297.6 885.80 25 1.5 good
Pinto Beans 1 cup 244.5 745.56 21 1.6 good
Lentils 1 cup 229.7 730.62 21 1.6 good
Avocado 1 cup 240.0 727.50 21 1.6 good
Kidney Beans 1 cup 224.8 716.85 20 1.6 good
Dried Peas 1 cup 231.3 709.52 20 1.6 good
Tuna 4 oz 147.4 597.61 17 2.1 good
Papaya 1 medium 118.7 502.32 14 2.2 good
Winter Squash 1 cup 75.8 494.05 14 3.3 good
Salmon 4 oz 157.6 492.15 14 1.6 good
Banana 1 medium 105.0 422.44 12 2.1 good
Green Peas 1 cup 115.7 373.30 11 1.7 good
Scallops 4 oz 125.9 356.07 10 1.5 good
Onions 1 cup 92.4 348.60 10 1.9 good
Cod 4 oz 96.4 327.72 9 1.7 good
Oranges 1 medium 61.6 237.11 7 2.0 good
Mustard Greens 1 cup 36.4 226.80 6 3.2 good
Collard Greens 1 cup 62.7 222.30 6 1.8 good
Strawberries 1 cup 46.1 220.32 6 2.5 good
Kiwifruit 1 2 inches 42.1 215.28 6 2.6 good
Raspberries 1 cup 64.0 185.73 5 1.5 good
Green Beans 1 cup 43.8 182.50 5 2.1 good
Grapefruit 0.50 medium 41.0 177.92 5 2.2 good
Cauliflower 1 cup 28.5 176.08 5 3.2 good
Watermelon 1 cup 45.6 170.24 5 1.9 good
Parsley 0.50 cup 10.9 168.42 5 7.9 good
Cucumber 1 cup 15.6 152.88 4 5.0 good
Eggplant 1 cup 34.6 121.77 3 1.8 good
Figs 1 medium 37.0 116.00 3 1.6 good
Turmeric 2 tsp 15.6 111.10 3 3.7 good
Sea Vegetables 1 TBS 10.8 110.96 3 5.3 good
Chili Peppers 2 tsp 15.2 105.30 3 3.6 good
Plum 1 2-1/8 inches 30.4 103.62 3 1.8 good
Apricot 1 whole 16.8 90.65 3 2.8 good
World’s Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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