Healthy High-Potassium Recipes

Each of these recipes is high in potassium, a key nutrient in your diet.

Glazed Chicken with Wilted Spinach

If you're looking for a natural, inexpensive way to control blood pressure, look no further than your kitchen! Fruits, vegetables, fresh meat, and dairy products all contain potassium, which studies suggest can help lower and control blood pressure. Use our tasty recipes to help you reach the daily recommended 4,700 mg of this health-promoting mineral and fight hypertension.

Benefits of Potassium

Potassium has many benefits:

  • Regular consumption can lower and control blood pressure.
  • High potassium intake has been linked to lower risk of stroke.

One note of caution: If you have kidney disease, you may be asked to restrict potassium intake.

We've gathered recipes that have at least 15 percent of your daily potassium needs, making them a good source of this heart-healthy nutrient.

01 of 04

Chunky Minestrone

Chunky Minestrone

Potassium: 765 mg

Full to the brim with potassium-rich baby spinach, onion, and beans, you'll feel satisfied after enjoying this veggie-stuffed favorite.

02 of 04

Steak Salad with Buttermilk Dressing

Steak Salad with Buttermilk Dressing

Potassium: 918 mg

Couldn't-be-simpler salad greens and fresh veggies add up to an excellent source of potassium. Even buttermilk helps out, adding more potassium—and a kick—to your dinner.

03 of 04

Grilled Pork and Pineapple

Grilled Pork and Pineapple

Potassium: 792 mg

Even the yogurt in the glaze contributes to this dish's potassium numbers. You'll love the tangy grilled pork alongside the sweetness of pineapples.

04 of 04

Asian-Seasoned Fish

Fish in Parchment

Potassium: 898 mg

Fish and steamed rice add to the heart-healthy potassium here. Flavor the white fish fillets with Asian-inspired ingredients, such as hoisin and soy sauces.

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Better Homes & Gardens is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy.
  1. Hoy, Mary K. and Goldman, Joseph D. "Potassium Intake of the U.S. Population." U.S. Department of Agriculture. 2012. P. 1.

  2. Aburto, Nancy J., Hanson, Sara, Gutierrez, Hialy, Hooper, Lee, Paul, Elliott and Cappuccio, Francesco P. "Effect of Increased Potassium Intake on Cardiovascular Risk Factors and Disease: Systematic Review and Meta-Analyses." British Medical Association. 2013.

  3. "Eating Right for Chronic Kidney Disease." National Institute of Diabetes and Digestive and Kidney Diseases.

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