Foods Rich in Potassium
To Bring Down the Pressure!

I have listed 5 more foods rich in potassium to my steadily growing pages. They are –

  • Garlic
  • Tomato
  • Beans
  • Celery Root
  • Garden Cress

garlic bulb

Already I can picture in my mind a tomato and bean salad, tossed with garlic dressing, a piping hot, bean and tomato casserole, or a seasoned, tomato and celery root juice. Lovely!

26. Garlic

Garlic is one of the most widely known foods high in potassium content and has many therapeutic properties worth investigating. So,I have dedicated a whole page to it on this site. Just click on the link to go there.

I don`t know of any country that doesn`t use this versatile and fascinating herb. Even the English are catching-up with the idea that it brings out the flavor in food and is good for the circulatory system.

So what`s so amazing about garlic apart from making my tomato and bean hot-pot taste great? It “boils down” to the sulfur compound Allicin, which gives it, it`s smell, taste, and therapeutic properties. If you have a garden, then buy some bulbs and plant the cloves for a fresh source on hand, next to the kitchen.

27. Tomatoes

The Italians love them as do all in the Mediterranean along with olive oil and lots of Salad. The origin of the dash diet!

Tomato juice is a fantastic way to ensure you get your RDA from foods rich in potassium. Don`t be adding the vodka though!

pasta with green olives

Tomatoes, once termed “love apples”, are good for you. It was not so, back in the 16th century in Europe, when they were thought to be poisonous, being a family member of the nightshade species and having toxic stems. But as time went on they discovered the “fruit” was safe and tasty.

Tomatoes are rich in potassium, calcium, and other minerals too, and contain vitamins C, A and E, making them ideal for the diet of a hypertensive person. Noted are their powerful antioxidant called lycopene, which has been claimed to lower the risk of heart disease and cancer.


28. Beans 156 grams (1 cup) (lima beans) = 729 mg of potassium

Lima beans are top bean in our list of foods rich in potassium. They have more potassium content that other beans with one cup of beans containing 730 mg.

There is a large variety to choose from. There are red kidney beans, black beans, pinto beans, black eyed peas, butter beans, soybeans, green beans, gungu peas, adzuki beans and plenty more. Most beans do need overnight soaking from 8 – 12 hours to leach out the lectin toxin, and don`t forget to drink plenty of water when you are eating beans.

29. Celery Root or Celeriac

This is a cultivar that is grown for it`s root rather than it`s stalks, unlike our common celery stalks, also included in my list of foods rich in potassium.

It is an ugly vegetable, so usually only the curious are tempted to buy and taste. Yet, this vegetable is very versatile and has properties to help lower, high blood pressure. It is high in potassium, high in vitamin K which is a calcium regulator. It is known as an anti-inflammatory, and a tincture can be used as an effective diuretic.celerac

Enjoy this vegetable like the French do as a type of coleslaw called Céleri Rémoulade. (Shredded with mustard mayonnaise) Adding a touch more lemon will bring out the sharpness.

Of course, you can bake, mash or add celery root to stews and casseroles. So next time you go out shopping, don`t overlook this humble veg. Buy, taste, and see!

30. Garden Cress

Next on our list of foods rich in potassium is garden cress.

Do you have a kitchen window box? Here is an ideal place to quickly grow some garden cress. It is easy to grow but requires a liquid fertilizer and ample water to keep the soil moist. If you let the water dry out, it will produce a smaller yield.

Garden cress has a peppery taste and is commonly used in egg and mayonnaise sandwiches, but can be used in soups and salads.

Not only is garden cress high in potassium, it is good for inflammation and is a natural diuretic.