Potassium in Food
Five More Sources to Help Bring the Pressure Down

Potassium in food can be sparse or very rich in content. Highbloodpressure.org presents a growing list of foods fairly high in potassium to very rich.

I have 5 new foods to write about that are in the “Rich” category, and they are to your right.

  • Wheat
  • Bran
  • Pecan
  • Yam
  • Swiss Chard
  • Soybean

I am thinking of creating an e-book for the convenience of my readers, so you can tap into it, when looking for foods to make up your daily menus and keep the blood pressure under control. In the meantime, keep a check on the list by saving the page in “favourites”.

21. Wheat Bran – ¼ cup = 180mg of potassium

In your search for potassium in food, you may consider wheat bran. It is not one of my favorites as it can lessen the benefits of other nutrients being absorbed by moving through the gut to quickly where the absorption takes place.

Also, because of the phytate it contains, it binds with iron, calcium and zinc, and renders them indigestible and unable to be absorbed.

wheat heads

If you do decide to use it, you can sprinkle it on your cereal, add it to stews and soups that help to thicken them, or add it to your doe.

I use it myself but sparingly, and believe it is better to get fiber from greens and other vegetables.

pecan nuts

22. Pecan or hickory Carya illinoinensis – 100g = 520mcg potassium –

Pecan Pie anyone? High levels of potassium in food ingredients for cakes and pies can be found around your Grandma’s kitchen. I don’t know if it’s true, but Pecan pie seems to be a favorite of the American native. I have often heard that offer in American movies of family gatherings.

The Pecan tree is mostly grown in Georgia, Oklahoma, Arizona, Texas and New Mexico, and I`ve read that it`s found growing wild too. Lots of pecan pie! Seriously, it is best to eat pecans on their own if you want to benefit from the potassium without putting the weight on. They are very nutritious and tasty on their own. I wonder about something though! How do you get the nuts from a tree 180 feet high???

23.Yam Dioscorea rotunda – 25gm = 245mg of potassium

You will find potassium in food of the root vegetable variety. Yam is a staple in mostly African, Asian and West Indian cultures. Because my husband is Jamaican, I eat it occasionally while not a favorite food of mine.

Yam is a hardy plant and can flourish in colder climates, so if you have a garden you can try growing some for yourself.


It more or less is cooked the same way as the ordinary potato. Some prefer to leave it in water to leach the potassium but we are interested in keeping it there, so steaming is an alternative way of cooking and leaves all the other nutrients in it like vitamin C and flavanoids, both of which aid in strengthening capillaries.Did you know? Yam’s original meaning is “to sample” or “taste”, so why not put that to task and buy some yam this weekend!

24.Swiss Chard– 1 cup = 960 mg potassium

If you have never eaten Swiss chard, I suggest you try some.

For what reason?

It`s one of the best vegetables you can ingest to supply your body with a high amount of many nutrients that can help keep your cardiovascular system in working order.

To grow a rainbow colored crop, mix the seeds of several cultivars. Together they are known as “bright lights”.

Here is another member of the beet family that can have a good effect on your blood vessels. The potassium count in Swiss chard is very high as noted above, so helping equalize any sodium excess.

To top that, it contains vitamins C and A, antioxidants that are good scavengers of free radicals which cause excessive cell damage if left unchecked, and Vitamin E, which reduces inflammation in the blood vessels, hence bringing down blood pressure.

Eat Swiss Chard raw to get the full health benefits. I can be a little bitter, but some lemon and olive oil dressing will give a milder taste.

25. Soybean – 1 cup = 972mg of Potassium

Soybean is one of the highest potassium laden pulses known to man. Did you know that in potassium deficient soils the soy plant will start to yellow and struggle to survive due to a lack of this mineral.

So for people with high blood pressure, soybean can be a powerful food. Not only does it boost potassium levels, but when fermented and eaten as Natto, it has been proven to dissolve blood clots and lower blood pressure in people with a high renin count. Be balanced though! Too much may affect those with thyroid problems.

Bon Appetite!