Add these heart-healthy picks to your grocery cart to meet your daily quota for #potassium, the mineral that keeps your nerves and muscles operating at tip-top shape in addition to helping lower blood pressure.
1. Baked #Potatoes
Tubers are the top source of potassium overall. One medium baked #potato contains nearly 900 milligrams — about 25% of the daily recommended amount — and packs almost 5 grams of filling fiber.
2. Leafy Greens
Spinach, chard and beet greens not only supply vitamin A and vitamin K, but they’re also full of potassium — up to 655 milligrams in half a cup.
Like other legumes, navy, cannellini and garbanzo beans are a great source of #protein and fiber. Half a cup of white beans has about 595 milligrams of potassium. Beans also count as a top source of iron.
Besides the potassium benefits, eating soybeans can also help lower your risk of certain cancers and protect your heart when you eat it in place of meat. Try tempeh, tofu, and miso when you want to switch it up.
5. Citrus Fruits
Oranges, lemons, and grapefruit are well-known for their antioxidants — but they also contain potassium, making them a great addition to whatever you’re drinking. Flavoring your water with citrus #fruit provides a little boost to your hydration game, since you need both electrolytes (like potassium!) and H2O to rehydrate efficiently.
This Middle Eastern fruit will also help you load up on potassium. Half a cup of dates has about 480 milligrams of the nutrient, or 14% of your recommended daily amount.