Recipes and Cooking Healthy Recipes Heart-Healthy Recipes Healthy High-Potassium Recipes Each of these recipes is high in potassium, a key nutrient in your diet. By Sheena Chihak, RD Sheena Chihak, RD Instagram Sheena Chihak is a registered dietitian, former food editor and current edit lead for BHG with over 15 years of writing and editing experience for both print and digital. Learn about BHG's Editorial Process Updated on November 29, 2022 Fact checked by Marcus Reeves Fact checked by Marcus Reeves Marcus Reeves is an experienced writer, publisher, and fact-checker. He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications. His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications. Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey. Learn about BHG's Fact Checking Process Share Tweet Pin Email Trending Videos 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 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. View Recipe 02 of 04 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. View Recipe 03 of 04 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. View Recipe 04 of 04 Asian-Seasoned Fish 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. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources 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. Hoy, Mary K. and Goldman, Joseph D. "Potassium Intake of the U.S. Population." U.S. Department of Agriculture. 2012. P. 1. 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. "Eating Right for Chronic Kidney Disease." National Institute of Diabetes and Digestive and Kidney Diseases.