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Everyone should be aiming to eat at least 5 different portions of vegetables and fruit a day to help boost their potassium intake and lower their blood pressure. A portion is 80 grams, or roughly the size of your fist.
The following amounts represent a portion:
- A dessert bowl of salad
- Three heaped tablespoons of vegetables
- Three heaped tablespoons of pulses (chickpeas, lentils, beans and so on)
- A glass (150ml) of vegetable juice
And the great news is that frozen and tinned vegetables can be just as good as fresh (just watch out that they don't contain added salt, sugar or fats).
All vegetables help your body, but some contain more potassium than others, see below.
Vegetables that are rich in potassium
The following vegetables are particularly rich in potassium and may be more helpful in controlling blood pressure:
- Potatoes
- Sweet Potatoes
- Asparagus
- Spinach
- Cabbage
- Sprouts
To make your vegetables even more effective, don't forget to cut down on the amount of salt you are eating. For more help, please see our page on How to cut down on salt.
